Travel

Jet Lag Recovery Plan

Built by Kevin Glover · @gloverbuilds · Verified formula

Calculate jet lag severity and recovery time by time zones crossed. Get a light exposure and sleep schedule.

📅 Updated April 2026 ✅ Formula verified 📖 4 min read 🆓 Free · No sign-up

In this article

The Science of Jet Lag
Evidence-Based Recovery Strategies

Dauer

Faustregel: ~1 Tag Erholung pro Zeitzone. Deutschland → USA Ostkueste (6 Zeitzonen): 4-6 Tage. Deutschland → Thailand (6 Zeitzonen): 4-6 Tage. Westwärts fliegen (Tag verlaengern) ist leichter als ostwärts. Fuer Deutsche nach USA: Hinflug leichter als Rueckflug.

Minimieren

Vor der Reise: 1h/Tag Schlafzeit anpassen. Am Ziel: Tageslicht zur richtigen Zeit. Melatonin 0,5-3 mg: das am besten belegte Mittel gegen Jetlag. Viel trinken im Flug.

⚡ CalcWolf Insight

Pre-adjusting your sleep schedule 1-2 hours toward the destination time zone for 2-3 days before travel significantly reduces jet lag severity. Go to bed 1 hour earlier per day for eastbound trips, 1 hour later for westbound. Combined with strategic light exposure, this can cut recovery time in half.

Frequently asked questions

Wie lange dauert Jetlag?▾

~1 Tag pro Zeitzone. Deutschland-USA: 4-6 Tage. Funktionsfaehig nach 2-3 Tagen.

Hilft Melatonin?▾

Ja — das wissenschaftlich am besten belegte Mittel. 0,5-3 mg 30 Min vor Schlafenszeit (Ortszeit Ziel).

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Kevin Glover · @gloverbuilds

Founder, CalcWolf · GLVTS · Blickr

All formulas sourced from primary references — IRS publications, peer-reviewed research, and official standards. Results are tested against independent reference calculators before publishing. Rates and brackets updated when official sources change. Editorial policy →