Jet Lag Recovery Time by Time Zones
Estimates days to recover from jet lag based on number of time zones crossed.
—
Jet lag recovery time
The usual estimate is 1 day per time zone crossed before your circadian rhythm settles back into place. Cross 8 time zones (say, São Paulo → Tokyo) and you're looking at roughly 8 days to feel normal again. Eastward travel is worse than westward, since flying east shortens your day and your body fights the idea of going to sleep earlier. A few things shorten the recovery. Move your bedtime 1 hour per day in the days leading up to the trip. Get morning sunlight at destination. Take melatonin 0.5–3 mg about 30 minutes before the local bedtime (in Brazil regulated by Anvisa under RDC 922/2024). Drink water and skip alcohol on the flight. Short naps under 30 min help on the first day, though longer ones just push the adaptation back.
Applications
Think international leisure trips to Europe, Asia or Oceania, business travel with a meeting scheduled for the day you land, commercial pilots and crew (regulated by FAA and Anac), competitive athletes flying out to play, and digital nomads juggling clients across time zones.
FAQ
Does melatonin really work? Yes, when the goal is shifting your sleep phase. Doses of 0.5–3 mg do the job, and going higher (5 mg or more) buys you nothing but a groggy morning.
Why is eastward worse? Your circadian rhythm naturally runs on a 24.2-hour cycle, so a longer day (flying west) sits closer to what your body wants than a shorter one (flying east).
Should I sleep on the plane? Only when it's already nighttime where you're headed. If not, stay awake so you can start syncing up before you land.
Related Tools
Jet Lag Recovery Calculator
Estimate how many days your body needs to adjust to jet lag after a trip, using the rule of thumb of about one day per time zone crossed.
Round Trip Time (RTT)
Estimate an elevator's round trip time (RTT), RTT = 2·(H ÷ v) + stops × t_stop, from the travel height H (m), the speed v (m/s), the number of probable stops and the average time per stop (s, including deceleration, door opening/closing and boarding). The result, in seconds, is the time of a complete up-and-down cycle with stops — a central parameter of vertical traffic analysis. The higher the RTT, the lower the handling capacity and the longer the interval between cars. Enter the height, the speed, the number of stops and the time per stop.
Mage Magic Recovery Time
Estimates hours for a mage to recover magic by level.
Nautical Travel Time (ETA)
Compute a vessel's travel time (and estimated time of arrival, ETA), t = distance/speed, by dividing the route distance (in nautical miles) by the speed (in knots). Since 1 knot is exactly 1 nautical mile per hour, the result comes directly in hours. It is the basic calculation of passage planning and fuel estimation. Enter the distance in nautical miles and the speed in knots.
SP Bus Trip Time
Estimates urban bus travel time in Sao Paulo from distance at 18 km/h average speed.
DF Metro Trip Time
Estimates Brasilia DF Metro travel time by station count (~2.4 min per station).
The results provided by this tool are for general informational and educational purposes only and do not constitute professional, financial, medical, legal, tax or accounting advice. Always confirm important decisions with a qualified professional and official sources.