Travel
Jet Lag Recovery Plan
Calculate jet lag severity and recovery time by time zones crossed. Get a light exposure and sleep schedule.
In this article
Duration
~1 day per timezone। India→US East (9.5h difference): 7-10 days। India→Europe (3.5-5.5h): 3-5 days। Westward (day lengthens) easier than eastward। India→USA: outbound easier than return।
Tips
Melatonin 0.5-3 mg (available OTC in India at some pharmacies)। Sunlight at right time। Stay hydrated during flight।
⚡ 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
India-USA?▾
7-10 days full adjustment। Functional after 3-4 days।
Melatonin?▾
0.5-3 mg before bedtime (destination time)। Available at some Indian pharmacies।
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