Jet Lag Recovery Calculator

Most people notice meaningful disruption with 3 or more time zones crossed. Two zones cause mild tiredness. Five or more zones cause significant sleep disruption lasting multiple days. The direction matters: crossing 6 zones eastbound typically causes worse symptoms than 6 zones westbound.

Research supports 0.5 to 3 mg at destination bedtime for 2 to 3 nights. The 0.5 mg dose is often as effective as 3 mg with fewer side effects. Take it at your new bedtime, not at your old-clock equivalent. This is general information - consult a doctor or pharmacist before taking melatonin if you have health conditions or take medications.

Not entirely, but you can significantly reduce it. Starting pre-trip light exposure and sleep shifts 3 to 5 days before departure, staying well-hydrated on the flight, avoiding alcohol, and immediately adopting the destination schedule on arrival dramatically reduce recovery time for most travelers.

Alcohol disrupts sleep architecture even when you fall asleep easily. It suppresses REM sleep, causes fragmented sleep in the second half of the night, and dehydrates you - all of which compound the existing circadian disruption from time-zone travel. A drink or two may feel relaxing on the flight but worsens recovery.