Jet Lag Recovery Calculator
Find out how long jet lag will last — and how light, melatonin, and timing can cut it in half.
Natural recovery
6
days
With protocol
4
days
Acceleration protocol
- Get 30 min sunlight at destination's morning
- 0.5 mg melatonin 30 min before destination bedtime, 3–5 nights
- Caffeine only before noon local time
- No naps over 30 min in the first 3 days
- Eat on destination meal schedule from arrival
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Frequently asked questions
How long does jet lag last?+
About 1 day of recovery per time zone crossed eastward, half a day per zone westward.
What helps jet lag the most?+
Daylight at the destination, strategic caffeine, and 0.5 mg melatonin at the destination's bedtime for 3–5 nights.
Why is eastward travel harder?+
You must shorten your day. The circadian system advances slower than it delays, making eastward shifts more disruptive.
Should I take melatonin for jet lag?+
Yes — 0.3–0.5 mg at destination bedtime for 3–5 nights is the best-studied protocol. Higher doses don't help and cause morning grogginess.
Is it better to stay on home time for short trips?+
For trips under 48 hours, yes — don't adjust. The cost of two circadian shifts exceeds the benefit.
Does fasting help jet lag?+
Some evidence supports a 12–16 hour fast ending with breakfast on destination time — meal timing is a secondary circadian cue.
Why is jet lag worse with age?+
Older adults have weaker circadian amplitude, so the recovery rate per zone slows from ~1 day to 1.5+ days after age 60.
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