{"id":4212,"date":"2025-06-10T01:36:38","date_gmt":"2025-06-10T01:36:38","guid":{"rendered":"https:\/\/www.villa-finder.com\/magazine\/?p=4212"},"modified":"2025-06-16T10:24:32","modified_gmt":"2025-06-16T10:24:32","slug":"jet-lag-calculator","status":"publish","type":"post","link":"https:\/\/www.villa-finder.com\/magazine\/jet-lag-calculator\/","title":{"rendered":"How Long Will Your Jet Lag Last? Use This Calculator to Find Out!"},"content":{"rendered":"\n<p>Sleep tourism is a <a href=\"https:\/\/www.nationalgeographic.com\/travel\/article\/what-is-sleep-tourism-and-why-is-it-on-the-rise#:~:text=Sleep%20tourism%20is%20a%20burgeoning,sheets%20and%20extensive%20pillow%20menus.\" target=\"_blank\" rel=\"noreferrer noopener\">huge trend<\/a> right now, with many travellers worldwide now naming <strong>a good night&#8217;s rest as their number one priority on holiday.<\/strong><\/p>\n\n\n\n<p>However, even if you&#8217;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.<\/p>\n\n\n\n<p>What&#8217;s more, <a href=\"https:\/\/research.skift.com\/reports\/skift-research-global-travel-outlook-2025\/\" target=\"_blank\" rel=\"noreferrer noopener\">Skift Research&#8217;s 2025 Travel Outlook<\/a> report dubs this &#8220;the year of long getaways,&#8221; which means that jet lag is likely to affect more people than ever before.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>While <strong>jet lag is unavoidable<\/strong> when crossing time zones,<strong> knowing how long it&#8217;ll take to recover<\/strong> 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.<\/p>\n\n\n\n<p>That&#8217;s where our <strong>Jet Lag Calculator<\/strong> comes in &#8211; simply input your travel details, and it will estimate how long it will take for you to recover!<\/p>\n\n\n\n<p>In this article, we&#8217;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.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.villa-finder.com\/magazine\/jet-lag-calculator\/#What_is_Jet_Lag\" >What is Jet Lag?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.villa-finder.com\/magazine\/jet-lag-calculator\/#Jet_Lag_Symptoms\" >Jet Lag Symptoms<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.villa-finder.com\/magazine\/jet-lag-calculator\/#What_Does_Jet_Lag_Feel_Like\" >What Does Jet Lag Feel Like?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.villa-finder.com\/magazine\/jet-lag-calculator\/#How_Long_Does_Jet_Lag_Last\" >How Long Does Jet Lag Last?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.villa-finder.com\/magazine\/jet-lag-calculator\/#Jet_Lag_Calculator\" >Jet Lag Calculator<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.villa-finder.com\/magazine\/jet-lag-calculator\/#Departure_Airport_Time\" >Departure Airport &amp; Time<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.villa-finder.com\/magazine\/jet-lag-calculator\/#Arrival_Airport_Time\" >Arrival Airport &amp; Time<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.villa-finder.com\/magazine\/jet-lag-calculator\/#Date_of_Travel\" >Date of Travel<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.villa-finder.com\/magazine\/jet-lag-calculator\/#How_to_Reduce_Jet_Lag\" >How to Reduce Jet Lag<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.villa-finder.com\/magazine\/jet-lag-calculator\/#Before_You_Fly_How_to_Prevent_Jet_Lag\" >Before You Fly: How to Prevent Jet Lag<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.villa-finder.com\/magazine\/jet-lag-calculator\/#During_Your_Flight_How_to_Reduce_Jet_Lag\" >During Your Flight: How to Reduce Jet Lag<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.villa-finder.com\/magazine\/jet-lag-calculator\/#After_Landing_How_to_Overcome_Jet_Lag\" >After Landing: How to Overcome Jet Lag<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.villa-finder.com\/magazine\/jet-lag-calculator\/#How_to_Ease_Jet_Lag_Symptoms_Expert_Advice\" >How to Ease Jet Lag Symptoms: Expert Advice<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.villa-finder.com\/magazine\/jet-lag-calculator\/#Travelling_east_eg_UK_to_Asia\" >Travelling east (e.g. UK to Asia)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.villa-finder.com\/magazine\/jet-lag-calculator\/#Travelling_west_eg_UK_to_the_US\" >Travelling west (e.g. UK to the US)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/www.villa-finder.com\/magazine\/jet-lag-calculator\/#Jet_Lag_Advice_Tailored_to_You\" >Jet Lag Advice Tailored to You<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/www.villa-finder.com\/magazine\/jet-lag-calculator\/#FAQ\" >FAQ<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/www.villa-finder.com\/magazine\/jet-lag-calculator\/#How_to_Avoid_Jet_Lag\" >How to Avoid Jet Lag<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/www.villa-finder.com\/magazine\/jet-lag-calculator\/#How_to_Get_Over_Jet_Lag\" >How to Get Over Jet Lag<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/www.villa-finder.com\/magazine\/jet-lag-calculator\/#How_to_Deal_with_Jet_Lag\" >How to Deal with Jet Lag<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/www.villa-finder.com\/magazine\/jet-lag-calculator\/#Why_is_Jet_Lag_Worse_Coming_Home\" >Why is Jet Lag Worse Coming Home?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/www.villa-finder.com\/magazine\/jet-lag-calculator\/#Is_Jet_Lag_Worse_Going_East\" >Is Jet Lag Worse Going East?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/www.villa-finder.com\/magazine\/jet-lag-calculator\/#Your_Jet_Lag_Survival_Kit_The_Essentials\" >Your Jet Lag Survival Kit: The Essentials<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/www.villa-finder.com\/magazine\/jet-lag-calculator\/#Summary\" >Summary<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/www.villa-finder.com\/magazine\/jet-lag-calculator\/#Like_what_you_read_Subscribe_to_our_newsletter\" >Like what you read? Subscribe to our newsletter!<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_Jet_Lag\"><\/span><strong>What is Jet Lag?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"333\" src=\"https:\/\/www.villa-finder.com\/magazine\/wp-content\/uploads\/2025\/06\/What-is-Jet-Lag-600x333.jpg\" alt=\"What is Jet Lag?\" class=\"wp-image-4251\" style=\"width:750px;height:auto\" srcset=\"https:\/\/www.villa-finder.com\/magazine\/wp-content\/uploads\/2025\/06\/What-is-Jet-Lag-600x333.jpg 600w, https:\/\/www.villa-finder.com\/magazine\/wp-content\/uploads\/2025\/06\/What-is-Jet-Lag-300x167.jpg 300w, https:\/\/www.villa-finder.com\/magazine\/wp-content\/uploads\/2025\/06\/What-is-Jet-Lag.jpg 630w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<p>First things first: <strong>what does jet lag mean?<\/strong> Jet lag, otherwise known as jet lag disorder, is a temporary sleep problem people experience when travelling across several time zones.<\/p>\n\n\n\n<p>Our bodies follow a 24-hour cycle known as the <strong>circadian rhythm,<\/strong> which controls when we feel tired and want to sleep, and when we feel awake and alert.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jet_Lag_Symptoms\"><\/span><strong>Jet Lag Symptoms<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>There are all sorts of <strong>jet lag symptoms<\/strong> that you can experience while travelling across several time zones. These include:<\/p>\n\n\n\n<ul>\n<li>Difficulty sleeping (insomnia)<\/li>\n\n\n\n<li>Headaches<\/li>\n\n\n\n<li>Drowsiness during the day<\/li>\n\n\n\n<li>Extreme tiredness (fatigue)<\/li>\n\n\n\n<li>Upset stomach<\/li>\n\n\n\n<li>Irritability<\/li>\n\n\n\n<li>Physical weakness<\/li>\n\n\n\n<li>Inability to concentrate<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Does_Jet_Lag_Feel_Like\"><\/span><strong>What Does Jet Lag Feel Like?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>While we&#8217;ve listed common symptoms of jet lag above, the experience varies for each person, as everyone&#8217;s body reacts differently. <strong>The larger the time zone difference, the more your body has to adjust<\/strong>, meaning destinations with a bigger time gap from your departure point can lead to more severe jet lag symptoms.<\/p>\n\n\n\n<p><strong>The direction of travel can also impact how severely you experience jet lag.<\/strong> If you&#8217;re &#8220;losing&#8221; hours, falling asleep at night can be difficult because your body still thinks it&#8217;s daytime. On the other hand, if you&#8217;re &#8220;gaining&#8221; hours, you might feel tired during the day as your body is still on your original time zone&#8217;s schedule.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_Long_Does_Jet_Lag_Last\"><\/span><strong>How Long Does Jet Lag Last?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jet lag can last different lengths of time depending on several factors. These include:<\/p>\n\n\n\n<ul>\n<li><strong>Time difference<\/strong> \u2013 The bigger the time difference, the more your body has to adjust to it because it&#8217;s trying to sync up with a completely different schedule to which it is used to.<\/li>\n\n\n\n<li><strong>Time of year<\/strong> \u2013 Some countries shift between daylight saving and standard time, which can affect the time difference between locations.<\/li>\n\n\n\n<li><strong>Direction of travel <\/strong>\u2013 Flying east (like from the US to Europe) often causes worse jet lag than flying west because you&#8217;re essentially losing time, which makes it harder for your body to adjust.<\/li>\n<\/ul>\n\n\n\n<p>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&#8217;t want to accidentally be scheduling trip highlights or big adventures while you&#8217;re still feeling the effects.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jet_Lag_Calculator\"><\/span><strong>Jet Lag Calculato<\/strong>r<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<iframe src=\"https:\/\/rombaldgroup.co.uk\/jet-lag-calculator\/\" style=\"width:650px; height: 790px; margin: 24px auto; display: block;\"><\/iframe>\n\n\n\n<p>Our <strong>jet lag calculator<\/strong> 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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Departure_Airport_Time\"><\/span>Departure Airport &amp; Time<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Where your journey begins is where your body&#8217;s internal clock is synchronized to this time zone.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Arrival_Airport_Time\"><\/span>Arrival Airport &amp; Time<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>You&#8217;ll need to adjust to your destination&#8217;s time zone. The bigger the time difference, the longer it usually takes to recover.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Date_of_Travel\"><\/span>Date of Travel<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>The date on our <strong>Jet Lag Calculator<\/strong> helps us consider if your trip is impacted by daylight saving time changes, which can add extra adjustment time.<\/p>\n\n\n\n<p>Just plug in these details, and our calculator will work its magic!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_Reduce_Jet_Lag\"><\/span>How to Reduce Jet Lag<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"333\" src=\"https:\/\/www.villa-finder.com\/magazine\/wp-content\/uploads\/2025\/06\/Follow-these-Jet-Lag-tips-to-minimize-the-symptoms-600x333.jpg\" alt=\"Follow these Jet Lag tips to minimize the symptoms\" class=\"wp-image-4248\" style=\"width:748px;height:auto\" srcset=\"https:\/\/www.villa-finder.com\/magazine\/wp-content\/uploads\/2025\/06\/Follow-these-Jet-Lag-tips-to-minimize-the-symptoms-600x333.jpg 600w, https:\/\/www.villa-finder.com\/magazine\/wp-content\/uploads\/2025\/06\/Follow-these-Jet-Lag-tips-to-minimize-the-symptoms-300x167.jpg 300w, https:\/\/www.villa-finder.com\/magazine\/wp-content\/uploads\/2025\/06\/Follow-these-Jet-Lag-tips-to-minimize-the-symptoms.jpg 630w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<p>While you <strong>can&#8217;t completely dodge jet lag<\/strong> when crossing multiple time zones, you can <strong>minimize<\/strong> how hard it hits you and take steps to combat it. Here are some tried-and-tested strategies.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Before_You_Fly_How_to_Prevent_Jet_Lag\"><\/span>Before You Fly: How to Prevent Jet Lag<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul>\n<li><strong>Start shifting your sleep schedule a few days early<\/strong> \u2013 Even adjusting by an hour or two closer to the time of your destination before travel gives your body a head start.<\/li>\n\n\n\n<li><strong>Get sleep-ready <\/strong>&#8211; Bank some quality sleep before your trip because starting well-rested makes it easier to adjust to new time zones and combat jet lag.<\/li>\n\n\n\n<li><strong>Hydration<\/strong> \u2013 Start drinking extra water 24 hours before your flight because staying hydrated helps your body cope with the stress of travel and jet lag.<\/li>\n\n\n\n<li><strong>Book strategically<\/strong> \u2013 When possible, choose flights that land in the early evening at your destination because it&#8217;s easier to stay awake for a few hours and adjust to the local time.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"During_Your_Flight_How_to_Reduce_Jet_Lag\"><\/span>During Your Flight: How to Reduce Jet Lag<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul>\n<li><strong>Drink lots of water <\/strong>&#8211; 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.<\/li>\n\n\n\n<li><strong>Skip the aeroplane wine<\/strong> \u2013 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.<\/li>\n\n\n\n<li><strong>Walk<\/strong> &#8211; Take regular walks around the cabin to keep your circulation going because it helps prevent stiffness and fatigue.<\/li>\n\n\n\n<li><strong>Adjust your clocks<\/strong> &#8211; 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.<\/li>\n\n\n\n<li><strong>Eat light<\/strong> \u2013 Heavy meals can make jet lag worse because you&#8217;re likely eating at times your body isn&#8217;t used to, which can throw off your digestion and energy levels.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"After_Landing_How_to_Overcome_Jet_Lag\"><\/span>After Landing: How to Overcome Jet Lag<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul>\n<li><strong>Chase the sun<\/strong> \u2013 Getting some morning sunlight helps reset your body clock and reduce jet lag by signalling that it&#8217;s time to wake up and adjust to the new time zone.<\/li>\n\n\n\n<li><strong>Get moving<\/strong> \u2013 A light walk or swim can give you just enough energy to stay up until local bedtime because gentle activity helps your body adjust.<\/li>\n\n\n\n<li><strong>Power nap only<\/strong> \u2013 If you really need a nap, keep it to 20 minutes because short naps help you recharge without messing with your nighttime sleep.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_Ease_Jet_Lag_Symptoms_Expert_Advice\"><\/span>How to Ease Jet Lag Symptoms: Expert Advice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"333\" src=\"https:\/\/www.villa-finder.com\/magazine\/wp-content\/uploads\/2025\/06\/How-to-ease-Jet-Lag-according-to-expert-600x333.jpg\" alt=\"How to ease Jet Lag according to expert\" class=\"wp-image-4250\" style=\"width:752px;height:auto\" srcset=\"https:\/\/www.villa-finder.com\/magazine\/wp-content\/uploads\/2025\/06\/How-to-ease-Jet-Lag-according-to-expert-600x333.jpg 600w, https:\/\/www.villa-finder.com\/magazine\/wp-content\/uploads\/2025\/06\/How-to-ease-Jet-Lag-according-to-expert-300x167.jpg 300w, https:\/\/www.villa-finder.com\/magazine\/wp-content\/uploads\/2025\/06\/How-to-ease-Jet-Lag-according-to-expert.jpg 630w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<p>In addition to these handy tips, we wanted to share some <strong>insights from a medical professional<\/strong>. We spoke with Dr. Kate Staveley, Lifestyle GP at <a href=\"https:\/\/www.hexagon.health\/dr-kate-staveley\" target=\"_blank\" rel=\"noreferrer noopener\">Hexagon Health<\/a>, who shared practical advice tailored to your travel direction &#8211; whether you&#8217;re heading east or west.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Travelling_east_eg_UK_to_Asia\"><\/span>Travelling east (e.g. UK to Asia)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>&#8220;<em>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<\/em>,&#8221; says Dr. Staveley. She suggests:<\/p>\n\n\n\n<ul>\n<li>Start shifting your sleep 1 to 2 hours earlier a few days before travel<\/li>\n\n\n\n<li>If needed, keep naps short (&lt;30 min) and before mid-afternoon to avoid interfering with nighttime sleep.<\/li>\n\n\n\n<li><strong>Avoid light in the evening<\/strong> (use sunglasses or blue light blockers if needed), especially 1 hour before bed<\/li>\n\n\n\n<li>Eat earlier, avoid a meal with high carbohydrates before bed<\/li>\n\n\n\n<li><strong>Avoid alcohol and caffeine<\/strong><\/li>\n\n\n\n<li>Have a warm, dark and quiet room<\/li>\n\n\n\n<li>Consider taking low-dose melatonin 1 to 2 hours before your intended bedtime in the new time zone.<\/li>\n\n\n\n<li><strong>Set alarm<\/strong> for adjusted wake time and have breakfast with carbohydrates within 30-45 minutes of waking<\/li>\n\n\n\n<li>Use morning light exposure in your new destination to help reset your clock<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Travelling_west_eg_UK_to_the_US\"><\/span>Travelling west (e.g. UK to the US)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>&#8220;<em>Travelling west means you gain time. Most people find this easier<\/em>,&#8221; explains Dr. Staveley. Here&#8217;s how to adjust:<\/p>\n\n\n\n<ul>\n<li>Go to bed later for a few days before departure, if possible, by 30-60 minutes<\/li>\n\n\n\n<li>Small doses of caffeine in the morning or early afternoon can help boost alertness, but it&#8217;s best to avoid consuming it after 2 pm.<\/li>\n\n\n\n<li>Aim for short naps (20 to 30 minutes) if needed, but avoid long naps that can disrupt adjustment<\/li>\n\n\n\n<li>Get bright light exposure in the evening at your destination, avoiding dim lights until 1 hour pre-bed<\/li>\n\n\n\n<li><strong>Stay well-hydrated<\/strong> and take some exercise in the afternoon or evening<\/li>\n\n\n\n<li>Have a carbohydrate-rich meal within 2-3 hours of bedtime<\/li>\n\n\n\n<li>Try not to go to bed too early; staying up closer to local bedtime will help you adapt faster.<\/li>\n\n\n\n<li>Melatonin can still help if sleep onset is difficult, but use it later in the night if you wake too early<\/li>\n\n\n\n<li><strong>Keep warm in the early morning<\/strong><\/li>\n\n\n\n<li>Avoid early morning light to delay your internal clock<\/li>\n\n\n\n<li>Have breakfast 1 hour after waking with low carbohydrates<\/li>\n\n\n\n<li>Have late afternoon\/ evening sunlight<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jet_Lag_Advice_Tailored_to_You\"><\/span>Jet Lag Advice Tailored to You<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Just a friendly heads-up: This is for general info only\u2014when in doubt, chat with your doctor for anything health-related!<\/p>\n\n\n\n<ul>\n<li><strong>For Babies &amp; Toddlers (0\u20132 yrs)<\/strong>: Gradually shift their sleep schedule and manage light exposure.<\/li>\n\n\n\n<li><strong>For Young Children (3\u20139 yrs):<\/strong> Adjust to local time on the plane and manage naps wisely.<\/li>\n\n\n\n<li><strong>For Preteens &amp; Teens (10\u201318 yrs):<\/strong> Limit screen time, encourage daylight exposure, and stick to a sleep routine.<\/li>\n\n\n\n<li><strong>For Seniors (60+): <\/strong>Stay hydrated, avoid heavy meals, and consult doctors about medications.<\/li>\n\n\n\n<li><strong>For Light Sleepers: <\/strong>Pack eye masks and earplugs, limit stimulants, and consider melatonin.<\/li>\n\n\n\n<li><strong>For Heavy Sleepers: <\/strong>Wake up with alarms, avoid long naps, and get natural light early.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"FAQ\"><\/span>FAQ<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_Avoid_Jet_Lag\"><\/span>How to Avoid Jet Lag<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>You can&#8217;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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_Get_Over_Jet_Lag\"><\/span>How to Get Over Jet Lag<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>The quickest way to recover from jet lag is to adjust to your destination&#8217;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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_Deal_with_Jet_Lag\"><\/span>How to Deal with Jet Lag<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>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&#8217;t disrupt your sleep schedule but will prevent you from getting too exhausted.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_is_Jet_Lag_Worse_Coming_Home\"><\/span>Why is Jet Lag Worse Coming Home?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>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&#8217;ll experience travel fatigue and no longer have that &#8216;holiday excitement&#8217; that made it easier to power through jet lag at the start of your trip.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Is_Jet_Lag_Worse_Going_East\"><\/span>Is Jet Lag Worse Going East?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Yes, jet lag is typically worse when travelling eastward (like from the US to Europe). This is because you&#8217;re &#8220;losing&#8221; time, making it harder for your body to adjust as you need to fall asleep earlier than your body expects.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Your_Jet_Lag_Survival_Kit_The_Essentials\"><\/span>Your Jet Lag Survival Kit: The Essentials<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Beat jet lag smarter with these must-haves in your carry-on:<\/p>\n\n\n\n<ul>\n<li><strong>Eye mask &amp; earplugs<\/strong> \u2013 Block out light and noise.<\/li>\n\n\n\n<li><strong>Neck pillow<\/strong> \u2013 Snooze in transit without the neck crick.<\/li>\n\n\n\n<li><strong>Reusable water bottle<\/strong> \u2013 Stay hydrated from gate to gate.<\/li>\n\n\n\n<li><strong>Healthy snacks<\/strong> \u2013 Fuel up without the sugar crash.<\/li>\n\n\n\n<li><strong>Sleep aid (if doctor-approved)<\/strong> \u2013 Only if necessary!<\/li>\n\n\n\n<li><strong>Lip balm &amp; moisturizer<\/strong> \u2013 Dry air is not your friend.<\/li>\n\n\n\n<li><strong>Phone charger &amp; headphones<\/strong> \u2013 Stay powered and peaceful.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Summary\"><\/span>Summary<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Be kind to yourself\u2014j<strong>et lag is your body&#8217;s natural reaction to a time zone shake-up<\/strong>, not a sign of weakness. Even with all the right prep, symptoms can still sneak in. Give yourself some grace, rest strategically, and don&#8217;t stress if you feel a bit off. <\/p>\n\n\n\n<p>With a bit of patience and smart planning, you&#8217;ll feel like yourself again in a few days.<\/p>\n\n\n\n<p>But, if you&#8217;re wondering how long it&#8217;ll take to get over jet lag on your next adventure, our <strong>Jet Lag Calculator <\/strong>can help. It shows how much the time difference is likely to affect you and how long it may take to return to normal. <\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"333\" src=\"https:\/\/www.villa-finder.com\/magazine\/wp-content\/uploads\/2025\/06\/Find-your-traveling-solution-with-Villa-Finder-600x333.jpg\" alt=\"Find your traveling solution with Villa Finder\" class=\"wp-image-4247\" style=\"width:751px;height:auto\" srcset=\"https:\/\/www.villa-finder.com\/magazine\/wp-content\/uploads\/2025\/06\/Find-your-traveling-solution-with-Villa-Finder-600x333.jpg 600w, https:\/\/www.villa-finder.com\/magazine\/wp-content\/uploads\/2025\/06\/Find-your-traveling-solution-with-Villa-Finder-300x167.jpg 300w, https:\/\/www.villa-finder.com\/magazine\/wp-content\/uploads\/2025\/06\/Find-your-traveling-solution-with-Villa-Finder.jpg 630w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<p>That way, you can plan your trip to stop jet lag from getting in the way of your experience!<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Like_what_you_read_Subscribe_to_our_newsletter\"><\/span>Like what you read? 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._form-content{font-family:Montserrat;font-size:14px;font-weight:400}#_form_10_._inline-form ._row span,#_form_10_._inline-form ._row label{font-family:Montserrat;font-size:14px;font-weight:400;line-height:1.6em;color:black !important}#_form_10__inlineform input[type=\"text\"],#_form_10__inlineform input[type=\"date\"],#_form_10__inlineform input[type=\"tel\"],#_form_10__inlineform select,#_form_10__inlineform textarea:not(.g-recaptcha-response){font-family:Montserrat;font-size:14px;font-weight:400;font-color:#000000;line-height:1.6em}#_form_10_._inline-form ._html-code *:not(h1, h2, h3, h4, h5, h6),#_form_10_._inline-form .sms_consent_message,#_form_10_._inline-form ._form-thank-you{font-family:Montserrat;font-size:14px;font-weight:400;color:black !important}#_form_10_._inline-form ._form-label,#_form_10_._inline-form ._form-emailidentifier,#_form_10_._inline-form ._form-checkbox-option-label{font-family:Montserrat;font-size:14px;font-weight:700;line-height:1.6em;color:black !important}#_form_10_._inline-form ._submit{margin-top:12px;font-family:Montserrat;font-size:14px;font-weight:400}#_form_10_._inline-form ._html-code h1,#_form_10_._inline-form ._html-code h2,#_form_10_._inline-form ._html-code h3,#_form_10_._inline-form ._html-code h4,#_form_10_._inline-form ._html-code h5,#_form_10_._inline-form ._html-code h6,#_form_10_._inline-form ._form-title{font-family:Montserrat;font-size:22px;line-height:normal;font-weight:700;color:black;margin-bottom:0;display:block}#_form_10_._inline-form ._form-branding{font-family:\"IBM Plex Sans\", Helvetica, sans-serif;font-size:13px;font-weight:100;font-style:normal;text-decoration:none}#_form_10_:before,#_form_10_:after{content:\" \";display:table}#_form_10_:after{clear:both}#_form_10_._inline-style{width:auto;display:inline-block}#_form_10_._inline-style input[type=\"text\"],#_form_10_._inline-style input[type=\"date\"]{padding:10px 12px}#_form_10_._inline-style button._inline-style{position:relative;top:27px}#_form_10_._inline-style p{margin:0}#_form_10_._inline-style ._button-wrapper{position:relative;margin:16px 12.5px 0 20px}#_form_10_ ._form-thank-you{position:relative;left:0;right:0;text-align:center;font-size:18px}#_form_10_ ._form-pc-confirmation ._submit{margin-top:16px}@media (min-width:320px) and (max-width:667px){#_form_10_._inline-form._inline-style ._inline-style._button-wrapper{margin-top:20px !important;margin-left:0 !important}}#_form_10_ .iti{width:100%}#_form_10_ .iti.iti--allow-dropdown.iti--separate-dial-code{width:100%}#_form_10_ .iti input{width:100%;border:#979797 1px solid;border-radius:4px}#_form_10_ .iti--separate-dial-code .iti__selected-flag{background-color:#FFFFFF;border-radius:4px}#_form_10_ .iti--separate-dial-code .iti__selected-flag:hover{background-color:rgba(0, 0, 0, 0.05)}#_form_10_ .iti__country-list{border-radius:4px;margin-top:4px;min-width:460px}#_form_10_ .iti__country-list--dropup{margin-bottom:4px}#_form_10_ .phone-error-hidden{display:none}#_form_10_ .phone-error{color:#E40E49}#_form_10_ .phone-input-error{border:1px solid #E40E49 !important}#_form_10_._inline-form ._form-content ._form-list-subscriptions-field fieldset{margin:0;margin-bottom:1.1428571429em;border:none;padding:0}#_form_10_._inline-form ._form-content ._form-list-subscriptions-field fieldset:last-child{margin-bottom:0}#_form_10_._inline-form ._form-content ._form-list-subscriptions-field legend{margin-bottom:1.1428571429em}#_form_10_._inline-form ._form-content ._form-list-subscriptions-field label{display:flex;align-items:flex-start;justify-content:flex-start;margin-bottom:0.8571428571em}#_form_10_._inline-form ._form-content ._form-list-subscriptions-field label:last-child{margin-bottom:0}#_form_10_._inline-form ._form-content ._form-list-subscriptions-field input{margin:0;margin-right:8px}#_form_10_._inline-form ._form-content ._form-list-subscriptions-field ._form-checkbox-option-label{display:block;font-weight:400;margin-top:-4px}#_form_10_._inline-form ._form-content ._form-list-subscriptions-field ._form-checkbox-option-label-with-description{display:block;font-weight:700;margin-top:-4px}#_form_10_._inline-form ._form-content ._form-list-subscriptions-field ._form-checkbox-option-description{margin:0;font-size:0.8571428571em}#_form_10_._inline-form ._form-content ._form-list-subscriptions-field ._form-subscriptions-unsubscribe-all-description{line-height:normal;margin-top:-2px}<\/style>\n<form method=\"POST\" action=\"https:\/\/villa-finder10367.activehosted.com\/proc.php\" id=\"_form_10_\" class=\"_form _form_10 _inline-form  _dark\" novalidate data-styles-version=\"5\">\n  <input type=\"hidden\" name=\"u\" value=\"10\" \/>\n  <input type=\"hidden\" name=\"f\" value=\"10\" \/>\n  <input type=\"hidden\" name=\"s\" \/>\n  <input type=\"hidden\" name=\"c\" value=\"0\" \/>\n  <input type=\"hidden\" name=\"m\" value=\"0\" \/>\n  <input type=\"hidden\" name=\"act\" value=\"sub\" \/>\n  <input type=\"hidden\" name=\"v\" value=\"2\" \/>\n  <input type=\"hidden\" name=\"or\" value=\"706df346844eb27c9961b369b24e2558\" \/>\n  <div class=\"_form-content\">\n    <div class=\"_form_element _x85634652 _full_width _clear\" >\n      <title class=\"_form-title\">\n        Get Expert Travel Insights\n      <\/title>\n    <\/div>\n    <div class=\"_form_element _x73205585 _full_width _clear\" >\n      <div class=\"_html-code\">\n        Discover ways to recover faster and travel smarter \u2014 get actionable advice and travel tips delivered to your inbox.\n      <\/div>\n    <\/div>\n    <div class=\"_form_element _x16280559 _full_width \" >\n      <label for=\"fullname\" class=\"_form-label\">\n        Full Name<span class=\"field-required\">\n        *\n      <\/span>\n    <\/label>\n    <div class=\"_field-wrapper\">\n      <input type=\"text\" id=\"fullname\" name=\"fullname\" placeholder=\"Type your name\" required\/>\n    <\/div>\n  <\/div>\n  <div class=\"_form_element _x75082592 _full_width \" >\n    <label for=\"email\" class=\"_form-label\">\n      Email<span class=\"field-required\">\n      *\n    <\/span>\n  <\/label>\n  <div class=\"_field-wrapper\">\n    <input type=\"text\" id=\"email\" name=\"email\" placeholder=\"Type your email\" required\/>\n  <\/div>\n<\/div>\n<div class=\"_button-wrapper _full_width\">\n  <button id=\"_form_10_submit\" class=\"_submit\" type=\"submit\">\n    Submit\n  <\/button>\n<\/div>\n<div class=\"_clear-element\">\n<\/div>\n<\/div>\n<div class=\"_form-thank-you\" style=\"display:none;\">\n<\/div>\n<\/form><script>\nwindow.cfields = [];\nwindow._show_thank_you = function(id, message, trackcmp_url, email) {\n    var form = document.getElementById('_form_' + id + '_'), thank_you = form.querySelector('._form-thank-you');\n    form.querySelector('._form-content').style.display = 'none';\n    thank_you.innerHTML = message;\n    thank_you.style.display = 'block';\n    const vgoAlias = typeof visitorGlobalObjectAlias === 'undefined' ? 'vgo' : visitorGlobalObjectAlias;\n    var visitorObject = window[vgoAlias];\n    if (email && typeof visitorObject !== 'undefined') {\n        visitorObject('setEmail', email);\n        visitorObject('update');\n    } else if (typeof(trackcmp_url) != 'undefined' && trackcmp_url) {\n        \/\/ Site tracking URL to use after inline form submission.\n        _load_script(trackcmp_url);\n    }\n    if (typeof window._form_callback !== 'undefined') window._form_callback(id);\n};\nwindow._show_unsubscribe = function(id, message, trackcmp_url, email) {\n    var form = document.getElementById('_form_' + id + '_'), unsub = form.querySelector('._form-thank-you');\n    var branding = form.querySelector('._form-branding');\n    if (branding) {\n        branding.style.display = 'none';\n    }\n    form.querySelector('._form-content').style.display = 'none';\n    unsub.style.display = 'block';\n    form.insertAdjacentHTML('afterend', message)\n    const vgoAlias = typeof visitorGlobalObjectAlias === 'undefined' ? 'vgo' : visitorGlobalObjectAlias;\n    var visitorObject = window[vgoAlias];\n    if (email && typeof visitorObject !== 'undefined') {\n        visitorObject('setEmail', email);\n        visitorObject('update');\n    } else if (typeof(trackcmp_url) != 'undefined' && trackcmp_url) {\n        \/\/ Site tracking URL to use after inline form submission.\n        _load_script(trackcmp_url);\n    }\n    if (typeof window._form_callback !== 'undefined') window._form_callback(id);\n};\nwindow._show_error = function(id, message, html) {\n    var form = document.getElementById('_form_' + id + '_'),\n        err = document.createElement('div'),\n        button = form.querySelector('button[type=\"submit\"]'),\n        old_error = form.querySelector('._form_error');\n    if (old_error) old_error.parentNode.removeChild(old_error);\n    err.innerHTML = message;\n    err.className = '_error-inner _form_error _no_arrow';\n    var wrapper = document.createElement('div');\n    wrapper.className = '_form-inner _show_be_error';\n    wrapper.appendChild(err);\n    button.parentNode.insertBefore(wrapper, button);\n    var submitButton = form.querySelector('[id^=\"_form\"][id$=\"_submit\"]');\n    submitButton.disabled = false;\n    submitButton.classList.remove('processing');\n    if (html) {\n        var div = document.createElement('div');\n        div.className = '_error-html';\n        div.innerHTML = html;\n        err.appendChild(div);\n    }\n};\nwindow._show_pc_confirmation = function(id, header, detail, show, email) {\n    var form = document.getElementById('_form_' + id + '_'), pc_confirmation = form.querySelector('._form-pc-confirmation');\n    if (pc_confirmation.style.display === 'none') {\n        form.querySelector('._form-content').style.display = 'none';\n        pc_confirmation.innerHTML = \"<div class='_form-title'>\" + header + \"<\/div>\" + \"<p>\" + detail + \"<\/p>\" +\n        \"<button class='_submit' id='hideButton'>Manage preferences<\/button>\";\n        pc_confirmation.style.display = 'block';\n        var mp = document.querySelector('input[name=\"mp\"]');\n        mp.value = '0';\n    } else {\n        form.querySelector('._form-content').style.display = 'inline';\n        pc_confirmation.style.display = 'none';\n    }\n\n    var hideButton = document.getElementById('hideButton');\n    \/\/ Add event listener to the button\n    hideButton.addEventListener('click', function() {\n        var submitButton = document.querySelector('#_form_10_submit');\n        submitButton.disabled = false;\n        submitButton.classList.remove('processing');\n        var mp = document.querySelector('input[name=\"mp\"]');\n        mp.value = '1';\n        const cacheBuster = new URL(window.location.href);\n        cacheBuster.searchParams.set('v', new Date().getTime());\n        window.location.href = cacheBuster.toString();\n    });\n\n    const vgoAlias = typeof visitorGlobalObjectAlias === 'undefined' ? 'vgo' : visitorGlobalObjectAlias;\n    var visitorObject = window[vgoAlias];\n    if (email && typeof visitorObject !== 'undefined') {\n        visitorObject('setEmail', email);\n        visitorObject('update');\n    } else if (typeof(trackcmp_url) != 'undefined' && trackcmp_url) {\n        \/\/ Site tracking URL to use after inline form submission.\n        _load_script(trackcmp_url);\n    }\n    if (typeof window._form_callback !== 'undefined') window._form_callback(id);\n};\nwindow._load_script = function(url, callback, isSubmit) {\n    var head = document.querySelector('head'), script = document.createElement('script'), r = false;\n    var submitButton = document.querySelector('#_form_10_submit');\n    script.charset = 'utf-8';\n    script.src = url;\n    if (callback) {\n        script.onload = script.onreadystatechange = function() {\n            if (!r && (!this.readyState || this.readyState == 'complete')) {\n                r = true;\n                callback();\n            }\n        };\n    }\n    script.onerror = function() {\n        if (isSubmit) {\n            if (script.src.length > 10000) {\n                _show_error(\"10\", \"Sorry, your submission failed. Please shorten your responses and try again.\");\n            } else {\n                _show_error(\"10\", \"Sorry, your submission failed. Please try again.\");\n            }\n            submitButton.disabled = false;\n            submitButton.classList.remove('processing');\n        }\n    }\n\n    head.appendChild(script);\n};\n(function() {\n    var iti;\n    if (window.location.search.search(\"excludeform\") !== -1) return false;\n    var getCookie = function(name) {\n        var match = document.cookie.match(new RegExp('(^|; )' + name + '=([^;]+)'));\n        return match ? match[2] : null;\n    }\n    var setCookie = function(name, value) {\n        var now = new Date();\n        var time = now.getTime();\n        var expireTime = time + 1000 * 60 * 60 * 24 * 365;\n        now.setTime(expireTime);\n        document.cookie = name + '=' + value + '; expires=' + now + ';path=\/; Secure; SameSite=Lax;';\n    }\n    var addEvent = function(element, event, func) {\n        if (element.addEventListener) {\n            element.addEventListener(event, func);\n        } else {\n            var oldFunc = element['on' + event];\n            element['on' + event] = function() {\n                oldFunc.apply(this, arguments);\n                func.apply(this, arguments);\n            };\n        }\n    }\n    var _removed = false;\n        var form_to_submit = document.getElementById('_form_10_');\n    var allInputs = form_to_submit.querySelectorAll('input, select, textarea'), tooltips = [], submitted = false;\n\n    var getUrlParam = function(name) {\n        if (name.toLowerCase() !== 'email') {\n            var params = new URLSearchParams(window.location.search);\n            return params.get(name) || false;\n        }\n        \/\/ email is a special case because a plus is valid in the email address\n        var qString = window.location.search;\n        if (!qString) {\n            return false;\n        }\n        var parameters = qString.substr(1).split('&');\n        for (var i = 0; i < parameters.length; i++) {\n            var parameter = parameters[i].split('=');\n            if (parameter[0].toLowerCase() === 'email') {\n                return parameter[1] === undefined ? true : decodeURIComponent(parameter[1]);\n            }\n        }\n        return false;\n    };\n\n    var acctDateFormat = \"%m-%d-%Y\";\n    var getNormalizedDate = function(date, acctFormat) {\n        var decodedDate = decodeURIComponent(date);\n        if (acctFormat &#038;&#038; acctFormat.match(\/(%d|%e).*%m\/gi) !== null) {\n            return decodedDate.replace(\/(\\d{2}).*(\\d{2}).*(\\d{4})\/g, '$3-$2-$1');\n        } else if (Date.parse(decodedDate)) {\n            var dateObj = new Date(decodedDate);\n            var year = dateObj.getFullYear();\n            var month = dateObj.getMonth() + 1;\n            var day = dateObj.getDate();\n            return `${year}-${month < 10 ? `0${month}` : month}-${day < 10 ? `0${day}` : day}`;\n        }\n        return false;\n    };\n\n    var getNormalizedTime = function(time) {\n        var hour, minutes;\n        var decodedTime = decodeURIComponent(time);\n        var timeParts = Array.from(decodedTime.matchAll(\/(\\d{1,2}):(\\d{1,2})\\W*([AaPp][Mm])?\/gm))[0];\n        if (timeParts[3]) { \/\/ 12 hour format\n            var isPM = timeParts[3].toLowerCase() === 'pm';\n            if (isPM) {\n                hour = parseInt(timeParts[1]) === 12 ? 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