Jet Lag from Tokyo to New York

New York runs 13 hours behind Tokyo — a westbound shift over a roughly 13-hour flight. Expect about 9 days to feel close to normal in New York.

What to expect

Westward shifts extend the day and align with the natural drift of the circadian rhythm, so most travelers find them easier than eastward shifts.

Adjustment playbook

• Stay up later than usual the night before.
• Stay awake on the plane during New York daytime.
• Get bright late-afternoon light on arrival; avoid bright morning light day one.
• Late-afternoon caffeine is fine.

Open in planner

Build a personalized day-by-day plan for Tokyo → New York with your dates, sleep profile, and fixed activities at Jet Zzz.