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

Plano

Para leste (mais difícil): busque luz matinal, evite à noite. Melatonina ao deitar local. Para oeste: luz à noite, evite de manhã. Ajuste: ~1 dia por fuso. Brasil → Europa (4-5 fusos): 3-5 dias. Brasil → Ásia: 7-10 dias.

Estratégias

Luz solar no horário certo é o mais eficaz. Melatonina 0,5-3 mg. Evite álcool 48h. Refeições no horário do destino desde o dia 1.

⚡ 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

Quanto tempo?▾

~1 dia por fuso. Brasil-Europa: 3-5 dias. Funcional em 2-3.

Melatonina funciona?▾

Sim — 0,5-3 mg 30 min antes de dormir (hora do destino). Não exceda 3 mg.

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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 →