Jet Lag from New York to Rome

Rome runs 6 hours ahead of New York — a eastbound shift over a roughly 9-hour flight. Expect about 6 days to feel close to normal in Rome.

What to expect

Eastward shifts compress the day and fight the natural drift of the human circadian rhythm, so they tend to feel harder than westward shifts of the same magnitude.

Adjustment playbook

• Shift bedtime earlier by ~1 hour per day before departure.
• Reset your watch to Rome time at boarding.
• On arrival, get bright morning light and avoid bright evening light.
• Caffeine in the morning only.

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