Jet Lag Advisor

Get personalized jet lag recovery tips

Traveling From

Traveling To

Time Difference

+13 hours

Direction

Traveling east

Est. Recovery

9 days

Recovery Tips for eastward travel:

✓Start shifting your sleep schedule 2-3 days before departure by going to bed earlier.
✓Seek morning sunlight at your destination to help reset your circadian rhythm.
✓Avoid heavy meals and alcohol during the flight.
✓Stay hydrated throughout your journey.
✓Consider a short nap (20-30 min) upon arrival if needed, but avoid sleeping too long.

Common Use Cases

•
Business trip preparation — Arrive alert and ready for important meetings.
•
Vacation planning — Minimize lost vacation days to jet lag recovery.
•
Athletic competition travel — Optimize performance by adjusting ahead of events.
•
Relocating internationally — Plan your first week in a new time zone.

Who Is This Tool For?

Long-haul travelers, business executives, athletes, and anyone crossing 3+ time zones will benefit from these personalized recommendations. The tips are based on circadian rhythm science and vary depending on whether you're traveling east or west.

Related Tools

Adjust sleep schedule

Frequently Asked Questions

Is eastward or westward travel worse for jet lag?

Generally, traveling east is harder because you lose hours. Your body finds it easier to extend the day than shorten it.

How is recovery time calculated?

A common rule is 1 day of recovery for every 1.5 time zones crossed, though individual experiences vary.

Do these tips work for everyone?

These are general guidelines. Age, health, and personal circadian rhythms affect how you experience jet lag.