Jet Lag from New York to Shanghai

Shanghai runs 12 hours ahead of New York — a eastbound shift over a roughly 15-hour flight. Expect about 12 days to feel close to normal in Shanghai.

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 Shanghai time at boarding.
• On arrival, get bright morning light and avoid bright evening light.
• Caffeine in the morning only.

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