Tool
Jet Lag Calculator
Estimate recovery timing after travel and timezone changes.
Interactive calculator
Adjust the timing and watch the recommendation update live.
Choose a sensible default, nudge the values, and the result updates immediately.
Live updates
Time zone change: -3
Arrival time: 18:00
Negative means travelling west. Positive means travelling east.
Use local arrival time at the destination.
Live result
First adjustment target
late afternoon light + delay bedtime
Based on the current inputs. Change any field above and this section updates instantly.
A negative zone change means you should delay the body clock first, then lock in sleep.
- Use light, meals, and bedtime to shift the clock in the same direction.
Change any field or tap a preset chip to test a different scenario.
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Disclaimer
Recovery Timing provides general educational timing guidance only. It does not diagnose, treat, or replace professional medical advice.
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