Sleep tourism is a huge trend right now, with many travellers worldwide now naming a good night’s rest as their number one priority on holiday.
However, even if you’re not dedicating your entire vacation to getting a good kip, feeling rested and energized is key to being able to enjoy and make the most of your holiday.
What’s more, Skift Research’s 2025 Travel Outlook report dubs this “the year of long getaways,” which means that jet lag is likely to affect more people than ever before.
Why? Well, more holiday days mean more opportunity to check off those international bucket-list spots that would be too far away for a quick weekend trip. However, going long-haul tends to involve jet lag, which can leave you feeling exhausted and unable to fully enjoy your travels.
While jet lag is unavoidable when crossing time zones, knowing how long it’ll take to recover gives you the chance to plan better and make sure you are giving yourself enough time to recharge. This means you can enjoy your trip to the fullest, without feeling wiped out.
That’s where our Jet Lag Calculator comes in – simply input your travel details, and it will estimate how long it will take for you to recover!
In this article, we’ll break down exactly what jet lag is, why it happens and show you how to use the calculator to plan your trip more smoothly.
What is Jet Lag?
First things first: what does jet lag mean? Jet lag, otherwise known as jet lag disorder, is a temporary sleep problem people experience when travelling across several time zones.
Our bodies follow a 24-hour cycle known as the circadian rhythm, which controls when we feel tired and want to sleep, and when we feel awake and alert.
Travelling across multiple time zones disrupts this rhythm. Your body gets confused as this is not your usual sleep schedule, leaving you feeling either tired or wide awake at inconvenient times for your arrival destination.
Jet Lag Symptoms
There are all sorts of jet lag symptoms that you can experience while travelling across several time zones. These include:
- Difficulty sleeping (insomnia)
- Headaches
- Drowsiness during the day
- Extreme tiredness (fatigue)
- Upset stomach
- Irritability
- Physical weakness
- Inability to concentrate
What Does Jet Lag Feel Like?
While we’ve listed common symptoms of jet lag above, the experience varies for each person, as everyone’s body reacts differently. The larger the time zone difference, the more your body has to adjust, meaning destinations with a bigger time gap from your departure point can lead to more severe jet lag symptoms.
The direction of travel can also impact how severely you experience jet lag. If you’re “losing” hours, falling asleep at night can be difficult because your body still thinks it’s daytime. On the other hand, if you’re “gaining” hours, you might feel tired during the day as your body is still on your original time zone’s schedule.
How Long Does Jet Lag Last?
Jet lag can last different lengths of time depending on several factors. These include:
- Time difference – The bigger the time difference, the more your body has to adjust to it because it’s trying to sync up with a completely different schedule to which it is used to.
- Time of year – Some countries shift between daylight saving and standard time, which can affect the time difference between locations.
- Direction of travel – Flying east (like from the US to Europe) often causes worse jet lag than flying west because you’re essentially losing time, which makes it harder for your body to adjust.
Knowing how long it will take for you to overcome your jet lag can be very useful when you are planning your trip, as you don’t want to accidentally be scheduling trip highlights or big adventures while you’re still feeling the effects.
Jet Lag Calculator
Our jet lag calculator takes the guesswork out of recovery planning, helping you work out how long you are likely to experience jet lag for during your next trip, taking into account key factors that dictate how long it lasts.
Departure Airport & Time
Where your journey begins is where your body’s internal clock is synchronized to this time zone.
Arrival Airport & Time
You’ll need to adjust to your destination’s time zone. The bigger the time difference, the longer it usually takes to recover.
Date of Travel
The date on our Jet Lag Calculator helps us consider if your trip is impacted by daylight saving time changes, which can add extra adjustment time.
Just plug in these details, and our calculator will work its magic!
How to Reduce Jet Lag
While you can’t completely dodge jet lag when crossing multiple time zones, you can minimize how hard it hits you and take steps to combat it. Here are some tried-and-tested strategies.
Before You Fly: How to Prevent Jet Lag
- Start shifting your sleep schedule a few days early – Even adjusting by an hour or two closer to the time of your destination before travel gives your body a head start.
- Get sleep-ready – Bank some quality sleep before your trip because starting well-rested makes it easier to adjust to new time zones and combat jet lag.
- Hydration – Start drinking extra water 24 hours before your flight because staying hydrated helps your body cope with the stress of travel and jet lag.
- Book strategically – When possible, choose flights that land in the early evening at your destination because it’s easier to stay awake for a few hours and adjust to the local time.
During Your Flight: How to Reduce Jet Lag
- Drink lots of water – That recycled cabin air can be very dehydrating, so stay hydrated by drinking lots of water during your trip to help beat jet lag and fatigue.
- Skip the aeroplane wine – Alcohol might help you fall asleep on a plane, but it also reduces the quality of your sleep because it disrupts your natural sleep cycles.
- Walk – Take regular walks around the cabin to keep your circulation going because it helps prevent stiffness and fatigue.
- Adjust your clocks – Phones tend to automatically do this, but set your watch to your destination time as soon as you board. It helps you mentally adjust to the new time zone.
- Eat light – Heavy meals can make jet lag worse because you’re likely eating at times your body isn’t used to, which can throw off your digestion and energy levels.
After Landing: How to Overcome Jet Lag
- Chase the sun – Getting some morning sunlight helps reset your body clock and reduce jet lag by signalling that it’s time to wake up and adjust to the new time zone.
- Get moving – A light walk or swim can give you just enough energy to stay up until local bedtime because gentle activity helps your body adjust.
- Power nap only – If you really need a nap, keep it to 20 minutes because short naps help you recharge without messing with your nighttime sleep.
How to Ease Jet Lag Symptoms: Expert Advice
In addition to these handy tips, we wanted to share some insights from a medical professional. We spoke with Dr. Kate Staveley, Lifestyle GP at Hexagon Health, who shared practical advice tailored to your travel direction – whether you’re heading east or west.
Travelling east (e.g. UK to Asia)
“When you travel east, you lose time and need to fall asleep earlier in the new time zone. This is often harder for most people,” says Dr. Staveley. She suggests:
- Start shifting your sleep 1 to 2 hours earlier a few days before travel
- If needed, keep naps short (<30 min) and before mid-afternoon to avoid interfering with nighttime sleep.
- Avoid light in the evening (use sunglasses or blue light blockers if needed), especially 1 hour before bed
- Eat earlier, avoid a meal with high carbohydrates before bed
- Avoid alcohol and caffeine
- Have a warm, dark and quiet room
- Consider taking low-dose melatonin 1 to 2 hours before your intended bedtime in the new time zone.
- Set alarm for adjusted wake time and have breakfast with carbohydrates within 30-45 minutes of waking
- Use morning light exposure in your new destination to help reset your clock
Travelling west (e.g. UK to the US)
“Travelling west means you gain time. Most people find this easier,” explains Dr. Staveley. Here’s how to adjust:
- Go to bed later for a few days before departure, if possible, by 30-60 minutes
- Small doses of caffeine in the morning or early afternoon can help boost alertness, but it’s best to avoid consuming it after 2 pm.
- Aim for short naps (20 to 30 minutes) if needed, but avoid long naps that can disrupt adjustment
- Get bright light exposure in the evening at your destination, avoiding dim lights until 1 hour pre-bed
- Stay well-hydrated and take some exercise in the afternoon or evening
- Have a carbohydrate-rich meal within 2-3 hours of bedtime
- Try not to go to bed too early; staying up closer to local bedtime will help you adapt faster.
- Melatonin can still help if sleep onset is difficult, but use it later in the night if you wake too early
- Keep warm in the early morning
- Avoid early morning light to delay your internal clock
- Have breakfast 1 hour after waking with low carbohydrates
- Have late afternoon/ evening sunlight
Jet Lag Advice Tailored to You
Just a friendly heads-up: This is for general info only—when in doubt, chat with your doctor for anything health-related!
- For Babies & Toddlers (0–2 yrs): Gradually shift their sleep schedule and manage light exposure.
- For Young Children (3–9 yrs): Adjust to local time on the plane and manage naps wisely.
- For Preteens & Teens (10–18 yrs): Limit screen time, encourage daylight exposure, and stick to a sleep routine.
- For Seniors (60+): Stay hydrated, avoid heavy meals, and consult doctors about medications.
- For Light Sleepers: Pack eye masks and earplugs, limit stimulants, and consider melatonin.
- For Heavy Sleepers: Wake up with alarms, avoid long naps, and get natural light early.
FAQ
How to Avoid Jet Lag
You can’t completely avoid jet lag when crossing time zones, but you can ease the effects by doing things like shifting your sleep schedule ahead of time, staying hydrated and skipping alcohol on the flight.
How to Get Over Jet Lag
The quickest way to recover from jet lag is to adjust to your destination’s local time zone as soon as possible. Getting sunlight at the right times, staying hydrated, and keeping up light physical activity can all help.
How to Deal with Jet Lag
Combat jet lag by doing as much as you can to sync your body clock to the local timezone while still allowing yourself to rest. You can take short power naps (20 minutes maximum) that won’t disrupt your sleep schedule but will prevent you from getting too exhausted.
Why is Jet Lag Worse Coming Home?
Jet lag often feels worse on the way home because your body may not have fully adjusted to the time zone of your holiday destination before needing to readjust again. Plus, you’ll experience travel fatigue and no longer have that ‘holiday excitement’ that made it easier to power through jet lag at the start of your trip.
Is Jet Lag Worse Going East?
Yes, jet lag is typically worse when travelling eastward (like from the US to Europe). This is because you’re “losing” time, making it harder for your body to adjust as you need to fall asleep earlier than your body expects.
Your Jet Lag Survival Kit: The Essentials
Beat jet lag smarter with these must-haves in your carry-on:
- Eye mask & earplugs – Block out light and noise.
- Neck pillow – Snooze in transit without the neck crick.
- Reusable water bottle – Stay hydrated from gate to gate.
- Healthy snacks – Fuel up without the sugar crash.
- Sleep aid (if doctor-approved) – Only if necessary!
- Lip balm & moisturizer – Dry air is not your friend.
- Phone charger & headphones – Stay powered and peaceful.
Summary
Be kind to yourself—jet lag is your body’s natural reaction to a time zone shake-up, not a sign of weakness. Even with all the right prep, symptoms can still sneak in. Give yourself some grace, rest strategically, and don’t stress if you feel a bit off.
With a bit of patience and smart planning, you’ll feel like yourself again in a few days.
But, if you’re wondering how long it’ll take to get over jet lag on your next adventure, our Jet Lag Calculator can help. It shows how much the time difference is likely to affect you and how long it may take to return to normal.
That way, you can plan your trip to stop jet lag from getting in the way of your experience!
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