Jet Lag Advisor — Plan Your Recovery, Don't Just Suffer It
Crossing time zones costs about a day of adjustment each (slightly more flying east). Get your estimated recovery window plus the light-exposure playbook.
Quick answer: Free jet lag advisor: time zones crossed in, recovery days and adaptation tips out — east-vs-west rules of thumb, light exposure and sleep-shift schedule.
How to use
- Open this page on any device — no signup needed.
- Fill in the fields above.
- Get your result instantly — nothing is uploaded.
About this tool
The old rule of thumb holds surprisingly well: about 1 recovery day per time zone crossed — and flying east is harder than west (~1.5×), because advancing your clock fights biology more than delaying it. The proven helpers: shift sleep 1 hour/day toward the destination before departure, get morning light after eastward flights (evening light after westward), stay awake to local bedtime on day one, hydrate, and go easy on alcohol in-flight. This advisor estimates your recovery window and gives the schedule.