Jet Lag Recovery Plan — How Long to Adjust
Calculate jet lag recovery time by time zones crossed. Get a personalized light exposure and sleep schedule.
Duration
~1 day/timezone। India→US East (9.5h): 7-10 days। India→Europe (4-5h): 4-5 days। Westward easier than eastward। India→US outbound: easier than return।
Strategy
Melatonin 0.5-3 mg (some Indian pharmacies stock)। Sunlight at right times। Stay hydrated during flight (Indian flights often overnight — try to sleep on schedule)。
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.
