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Calcimator

Jet Lag Recovery Calculator

Calculate days to adjust from timezone change with light therapy and melatonin timing recommendations.

Inputs

hrs
yrs

Results

Days to Full Recovery

3 days

Jet Lag SeverityModerate
Melatonin AdviceTake 0.5-3mg melatonin at destination bedtime for first 4 nights
Light Exposure AdviceSeek bright light in the morning (destination time) for 6 days
Pre-Trip Adjust Days5 days
How to Use This Calculator
  1. Enter the number of time zones crossed and the direction of travel (eastward or westward).
  2. Set your home timezone wake time and your destination local time.
  3. Input your age, as recovery rate slows with age.
  4. Review the Expected Recovery Days and the daily adjustment schedule.
  5. Use the Light Exposure Timing output to accelerate resynchronization.

How the result changes with Timezone Shift

Timezone ShiftDays to Full Recovery
2.11 days
4.853 days
8.154 days
116 days

What each input means

Timezone Shift
Number of hours of timezone change
Travel Direction
Direction of travel (eastward is harder)
Using Melatonin
Will you use melatonin supplement
Using Light Therapy
Will you use strategic light exposure
Age
Your age (affects adaptation speed)

How this is calculated

Worked example, using the default values

  1. Identify Input Parameters
    4 parameters
    Timezone Shift = 6, Travel Direction = 1, Using Melatonin = 1, Using Light Therapy = 1 = 5 input(s) provided
  2. Calculate Days to Full Recovery
    Days to Full Recovery
    3 = 3
  3. Calculate Jet Lag Severity
    Jet Lag Severity
    Moderate = Moderate
  4. Calculate Melatonin Advice
    Melatonin Advice
    Take 0.5-3mg melatonin at destination bedtime for first 4 nights = Take 0.5-3mg melatonin at destination bedtime for first 4 nights

Engine last updated . Checked against 3 independently-derived tests — how we verify calculators.

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