Jet lag calculator
Pick your route to estimate how many time zones you're crossing and roughly how long it'll take to adjust.
Jet lag estimator
How bad will the jet lag be?
Estimate
13 time zones, travelling east — about 13 days to adjust
- Start shifting your bedtime earlier by ~30-60 min/night for a few nights before departure, if your schedule allows.
- Seek bright light in the morning at your destination; avoid bright light in the evening for the first few days.
- Try to eat meals on the new local schedule as soon as you land, even if you're not hungry yet.
A commonly-used rule of thumb (~1 day/zone eastbound, ~2/3 day/zone westbound) — individual recovery varies. Not medical advice.
Common questions
Why is eastward travel harder than westward?
Your body's internal clock naturally runs slightly longer than 24 hours, so delaying it (westward travel) is easier than advancing it (eastward travel) — a well-established finding in sleep science.
Is this exact?
No — it's a commonly-used rule of thumb (~1 day per zone eastbound, ~2/3 day per zone westbound). Actual recovery varies by person, sleep beforehand, and other factors.