How to Beat Jet Lag from the US to Japan: A Complete Guide

Tokyo is 13 hours ahead of New York and 16 hours ahead of Los Angeles. Eastward shifts are usually harder than westward ones, and the long flight adds sleep debt on top of the phase shift.

Two to three days before

Shift bedtime earlier by about an hour per day. Get morning light immediately on waking. Avoid caffeine after midday.

On the plane

Reset your watch to Tokyo time at boarding. Sleep when it is night in Tokyo. Prefer flights that land between 14:00 and 19:00 local. Hydrate; skip alcohol.

First 48 hours in Japan

Bright daylight within an hour of landing. Push to a normal local bedtime (22:00–23:30). Caffeine in the morning only.

Sample plan: LAX to HND

Day −2 bedtime 22:30 / wake 06:00. Day −1 bedtime 21:30 / wake 05:30. Arrive 17:00, dinner 19:00, bed 22:30. Most travelers feel close to normal by Day 3.