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Health & Fitness · Free tool

Jet Lag Recovery Calculator

Days to recover from jet lag based on timezones crossed and travel direction. Eastward travel is harder.

Updated April 2026
Time shift
10h
Heading westward
Recovery
10 days
Westward is easier
Severity tier
Severe (8+ days)
Recovery tips
  • Shift your sleep schedule 15–30 min per day for 3 days before departure.
  • Get bright morning light at your destination to anchor the new rhythm.
  • Avoid alcohol and caffeine on travel day — both wreck sleep quality.
  • Consider melatonin 1–3 mg about 30 minutes before local bedtime.

Rule of thumb: recovery takes about 1 day per time zone westbound and 1 day per 1.5 time zones eastbound, because the human circadian clock runs slightly longer than 24 hours.

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What it does

How many days to fully adjust after a long flight? Formula accounts for direction (eastward is slower) and timezone shift.

Runs entirely in your browser — no upload, no account, no watermark. For more tools in this category see the full tools index.

Embed this tool on your siteShow snippet

Paste this snippet into any page. Loads on-demand (lazy), no tracking scripts, and sized to most dashboards. Replace the height to fit your layout.

<iframe src="https://freetoolarena.com/embed/jet-lag-recovery-calculator" width="100%" height="720" frameborder="0" loading="lazy" title="Jet Lag Recovery Calculator" style="border:1px solid #e2e8f0;border-radius:12px;max-width:720px;"></iframe>
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How to use it

  1. Pick origin and destination timezones.
  2. Pick direction.
  3. Read recovery days + adjustment tips.

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