Jet Lag Calculator
수면 및 회복Plan light exposure and melatonin timing for travel
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✈️
Jet Lag Recovery Calculator
Get personalized supplement and light exposure recommendations to minimize jet lag and recover faster from travel
1
Travel Details
2
Symptoms
3
Results
Your Travel Details
Tell us about your upcoming or recent travel
Time Zone Difference
How many hours are you crossing?
-12h
-6h
0
+6h
+12h
+6
hours ahead
Travel Direction
🌅
Traveling East
Losing time (e.g., US → Europe)
🌇
Traveling West
Gaining time (e.g., Europe → US)
When Do You Arrive at Destination?
🌅
Morning
6am - 12pm
☀️
Afternoon
12pm - 6pm
🌆
Evening
6pm - 10pm
🌙
Night
10pm - 6am
Your Symptoms & Profile
Help us tailor recommendations to your needs
Which jet lag symptoms affect you most?
😴 Daytime Sleepiness
🌙 Can't Sleep at Night
🥱 General Fatigue
🤯 Brain Fog
😤 Irritability
🤢 Digestive Issues
🍽️ Appetite Changes
🏃 Exercise Performance
How sensitive are you to jet lag?
😊
Low Sensitivity
I adjust within 1-2 days usually
😐
Moderate
Takes 3-5 days to feel normal
😵
High Sensitivity
A week or more to recover
What's your chronotype?
🐦
Early Bird
Natural early riser
🦉
Night Owl
Most productive at night
🐻
Neutral
Flexible schedule works
Previous experience with melatonin?
✅
Works Well
I respond well to melatonin
🤷
Never Tried
Open to trying it
❌
Doesn't Work
Gives me grogginess/headaches
🌍
Your Jet Lag Recovery Plan
Personalized protocol to reset your circadian rhythm
📅 Expected Recovery Timeline
☀️ Light Exposure Schedule
💊 Supplement Protocol
🛒 Recommended Supplements
✈️ Pro Travel Tips
- Start adjusting your sleep schedule 2-3 days before departure
- Stay hydrated - drink water, avoid alcohol on the flight
- Move and stretch during long flights
- Set your watch to destination time when you board
Note: These recommendations are for general jet lag recovery. Consult a healthcare provider if you have sleep disorders, take medications, or are pregnant/nursing.
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Jet Lag Recovery
Minimize travel fatigue with strategic timing.