Jet lag calculator
Enter how many time zones you cross and in which direction: estimate the adjustment days and read the tips.
How it works
On average it takes about 1 day per time zone crossed traveling East, a bit less (about 2/3) West, because «lengthening» the day is easier than shortening it.
Anti jet lag tips
Get daylight at your destination, shift meal and sleep times to the local zone right away, avoid alcohol and coffee before bed, and try to sleep on the plane if you arrive in the evening.