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
- Enter the number of time zones crossed and the direction of travel (eastward or westward).
- Set your home timezone wake time and your destination local time.
- Input your age, as recovery rate slows with age.
- Review the Expected Recovery Days and the daily adjustment schedule.
- Use the Light Exposure Timing output to accelerate resynchronization.
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