Jet Lag & Circadian Recovery
Estimate recovery time from jet lag. Eastward travel is typically harder. Light exposure and melatonin can speed adaptation.
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Eastward harder than westward 1-1.5 days per zone eastward Light exposure speeds recovery
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Why: Crossing time zones desynchronizes your circadian rhythm. Recovery typically takes 1-1.5 days per zone for eastward travel.
How: Eastward: seek morning light, avoid evening. Westward: seek evening light. Melatonin at destination bedtime can help.
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Results
Light Exposure Recommendation
Seek bright light in the evening; avoid light in the morning. Stay awake until local bedtime.
Day-by-Day Adjustment Plan
| Day | Target Sleep | Target Wake | Light Exposure |
|---|---|---|---|
| Day 1 | 21:00 | 05:00 | Evening light, avoid morning |
| Day 2 | 20:00 | 04:00 | Evening light, avoid morning |
| Day 3 | 19:00 | 03:00 | Evening light, avoid morning |
| Day 4 | 18:00 | 02:00 | Evening light, avoid morning |
| Day 5 | 17:00 | 01:00 | Evening light, avoid morning |
For informational purposes only — not medical advice. Consult a healthcare professional before acting on results.
🏥 Health Facts
1-1.5 days per zone eastward
— Sleep research
Morning light advances clock
— Circadian
🕐 Circadian Rhythm & Jet Lag
Your body clock (circadian rhythm) regulates sleep, hormones, and alertness. Crossing time zones desynchronizes it. Eastward travel (advancing your clock) is typically harder than westward (delaying).
Light exposure therapy: Light in the morning advances your clock; light in the evening delays it. Use this to speed recovery.
💡 Tips
- Melatonin (0.5–3 mg) at destination bedtime can help reset your clock
- Avoid alcohol and caffeine during flight; stay hydrated
- Gradually shift sleep 1–2 hours before travel if possible
- Short naps (<30 min) can help; long naps delay adaptation
📚 Official Sources
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