Jet Lag Calculator

Recovery Tips

• *Traveling east is harder to adjust to.
• *Start adjusting your sleep schedule 2-3 days before departure.
• *Stay hydrated and avoid alcohol during the flight.
• *Get sunlight exposure at your destination to reset your circadian rhythm.
• *Try to get morning sunlight at your destination.
• *Avoid bright light in the evening for the first few days.
• *Consider short naps (20-30 min) if extremely tired, but avoid long naps.
• *Melatonin supplements may help reset your sleep cycle (consult your doctor).

Adjustment Schedule