How Long Does Jet Lag Last? A Day-By-Day Recovery Timeline

The base rule is one day per time zone crossed. Direction, age, and what you do on day one move that number significantly.

What slows you down

Eastward direction. Older age. Pre-trip sleep debt. Alcohol on the flight. Wrong-time light. Skipping meals. Late-evening exercise on arrival day.

What speeds you up

A 2–3 day pre-shift. Daytime arrival into bright weather. Outdoor light within 60 minutes of landing. A real bedtime on day one.

Typical timelines

Three time zones eastward with a plan: 2–3 days. Eight time zones eastward with a plan: real progress by day four, close to normal by day six. Westward shifts are about 30 percent shorter.

How you know

You wake at a normal local hour without an alarm two days in a row. Normal afternoon dip, not a wall. Dinner at 19:00 without forcing.