Jet Lag Calculator
Plan light exposure and melatonin timing for travel
Jet Lag Recovery Calculator
Get personalized supplement and light exposure recommendations to minimize jet lag and recover faster from travel
1
Travel Details
2
Symptoms
3
Results
Your Travel Details
Tell us about your upcoming or recent travel
Time Zone Difference
How many hours are you crossing?
+6
hours ahead
Travel Direction
Traveling East
Losing time (e.g., US → Europe)
Traveling West
Gaining time (e.g., Europe → US)
When Do You Arrive at Destination?
Morning
6am - 12pm
Afternoon
12pm - 6pm
Evening
6pm - 10pm
Night
10pm - 6am
Your Symptoms & Profile
Help us tailor recommendations to your needs
Which jet lag symptoms affect you most?
Daytime Sleepiness
Can't Sleep at Night
General Fatigue
Brain Fog
Irritability
Digestive Issues
Appetite Changes
Exercise Performance
How sensitive are you to jet lag?
Low Sensitivity
I adjust within 1-2 days usually
Moderate
Takes 3-5 days to feel normal
High Sensitivity
A week or more to recover
What's your chronotype?
Early Bird
Natural early riser
Night Owl
Most productive at night
Neutral
Flexible schedule works
Previous experience with melatonin?
Works Well
I respond well to melatonin
Never Tried
Open to trying it
Doesn't Work
Gives me grogginess/headaches
Your Jet Lag Recovery Plan
Personalized protocol to reset your circadian rhythm
Expected Recovery Timeline
Light Exposure Schedule
Supplement Protocol
Recommended Supplements
Pro Travel Tips
- Start adjusting your sleep schedule 2-3 days before departure
- Stay hydrated - drink water, avoid alcohol on the flight
- Move and stretch during long flights
- Set your watch to destination time when you board
Note: These recommendations are for general jet lag recovery. Consult a healthcare provider if you have sleep disorders, take medications, or are pregnant/nursing.
Jet Lag Recovery
Minimize travel fatigue with strategic timing.