How long does jet lag last after coming home?
| Trip | Way out | Way home | Days at home |
|---|---|---|---|
| New York ⇄ London | 5 hours east | 5 hours west | 4 |
| Chicago ⇄ Paris | 7 hours east | 7 hours west | 5 |
| Denver ⇄ Rome | 8 hours east | 8 hours west | 6 |
| Los Angeles ⇄ London | 8 hours east | 8 hours west | 6 |
| Los Angeles ⇄ Tokyo | 8 hours west | 8 hours east | 8 |
| San Francisco ⇄ Sydney | 7 hours west | 7 hours east | 7 |
| Denver ⇄ Honolulu | 4 hours west | 4 hours east | 4 |
| New York ⇄ Seoul | 11 hours west | 13 hours west | 9 |
| Seattle ⇄ Tokyo | 8 hours west | 8 hours east | 8 |
| London ⇄ Orlando | 5 hours west | 5 hours east | 5 |
How do you start adjusting before you leave?
- In the last 2 days of the trip, move bedtimes 30–60 minutes toward home time each day (kids in smaller steps).
- Coming home east: get bright morning light at your destination on those days. Coming home west: get evening light.
- Pick a flight that lets you sleep during home-time night, if you can.
What should you do the first days back?
- Set the alarm for the normal school or work wake time from day 1.
- Get outdoors: morning light after an eastbound return, late-afternoon light after a westbound one.
- Keep naps short and before 2–3 PM.
- Plan easy evenings; move early-bedtime battles with dim lights and a calm routine.
How do you get kids back on school time?
- Come home 1–2 days before school starts if possible.
- Hold the school wake-up time even on the first weekend.
- Pack lunches and set out clothes the night before so mornings stay calm while everyone is tired.
Frequently asked questions
Is jet lag worse coming home?
It depends on direction. Coming home from Europe to the US is westward and usually easier; coming home from Asia or Australia is eastward and usually harder.
How many days before school should we fly home?
Ideally 2 days for trips with 5+ hours of difference, so kids can reset before the first school morning.
Route plans
- New York → London
- New York → Athens
- Los Angeles → Tokyo
- Denver → Rome
- Chicago → Tokyo
- Seattle → Paris
- Miami → Paris
- Atlanta → Paris
More guides
- With a baby (0–12 months)
- With a toddler (1–3)
- With kids 4–8
- With teens
- Flying east with kids
- Flying west with kids
- How long jet lag lasts
- Melatonin for kids
- Time difference chart
- Sleep kit checklist
- Jet lag not working?
- Jet lag gear for kids
- Travel insurance for families
Sources
- CDC Yellow Book 2026: Jet Lag Disorder. US Centers for Disease Control and Prevention guidance for travelers and clinicians.
- Eastman CI, Burgess HJ. How to travel the world without jet lag. Sleep Med Clin, 2009. The light-timing and pre-flight shifting method this calculator follows.
How we turn this research into plans: methodology.
Not medical advice. General sleep and travel guidance based on published circadian research. Ask your doctor or pediatrician about melatonin or other supplements, pregnancy, medications or health conditions. Never give melatonin to babies or toddlers.