Jet Lag Recovery Plan
Calculate jet lag severity and recovery time by time zones crossed. Get a light exposure and sleep schedule.
The Science of Jet Lag
Jet lag occurs when your circadian rhythm (internal clock) is misaligned with local time. Your body clock shifts approximately 1-1.5 hours per day. Crossing 6 time zones means 4-9 days of adjustment. Eastbound travel is harder because it requires advancing your clock (going to sleep earlier), which is physiologically more difficult than delaying it (westbound).
Evidence-Based Recovery Strategies
Light exposure is the most powerful tool for resetting your clock. Seek bright light in the morning (eastbound) or afternoon (westbound) at your destination. Melatonin (0.5-3mg) at destination bedtime helps initiate sleep during adjustment. Strategic napping: 20-minute naps if exhausted, but avoid naps after 3 PM local time. Exercise: Morning exercise at the destination accelerates adaptation.
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.
