Travel

Jet Lag Recovery Plan — How Long to Adjust

Built by Kevin Glover · @gloverbuilds · Verified formula

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

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

In this article

How Jet Lag Works
The Light Protocol

Dauer

~1 Tag pro Zeitzone. Deutschland→USA (6 Zonen): 4-6 Tage. Westwärts leichter als ostwärts. Funktionsfaehig nach 2-3 Tagen.

Strategie

Licht zur richtigen Zeit. Melatonin 0,5-3 mg. Viel trinken im Flug. Schlafrhythmus vor Reise anpassen.

⚡ CalcWolf Insight

The single best jet lag prevention strategy: on the plane, immediately set your watch to destination time and act accordingly. If it is nighttime there, sleep. If daytime, stay awake. This mental shift — treating the flight as already being in the new timezone — accelerates adjustment by 1-2 days compared to staying on home time.

Frequently asked questions

Wie lange?▾

~1 Tag pro Zeitzone. DE→USA: 4-6 Tage.

Melatonin?▾

Ja — wissenschaftlich belegt. 0,5-3 mg vor Schlafenszeit (Ortszeit Ziel).

✓ Math logic verified against primary sources → See our verification process

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 →