Jet Lag from New York to Tokyo

Tokyo runs 13 hours ahead of New York — a eastbound shift over a roughly 14-hour flight. Expect about 13 days to feel close to normal in Tokyo.

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

Open in planner

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