Jet Lag Recovery Time by Time Zones

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.