Why is flying east harder?
- The natural body clock runs a little longer than 24 hours, so delaying is easy and advancing is hard.
- Typical rate: roughly 1 hour a day after flying east versus 1–1.5 hours a day after flying west.
- For 10+ hours east (for example US to Dubai or India), delaying the long way around is often faster.
How do you beat eastward jet lag step by step?
- Before: bedtimes earlier (adults 1 h/day, kids 15–30 min/day) with bright light right after waking.
- Plane: most eastbound long-hauls are overnight. Sleep during destination night.
- Days 1–3: avoid bright light in the early morning (sunglasses), then get outdoors from late morning to early afternoon. The window moves earlier each day.
- Bedtime may be hard the first nights. Start the routine on time with dim lights, and hold the wake time.
- Adults may use 0.5–3 mg melatonin 30 minutes before local bedtime for a few nights; kids only with a pediatrician's OK.
How do east and west compare?
| Flying east | Flying west | |
|---|---|---|
| Body clock must… | Move earlier (advance) | Move later (delay) |
| Typical speed | About 1 hour a day | About 1–1.5 hours a day |
| First nights feel like | Can't fall asleep, hard to wake | Sleepy early evening, up at 4–5 AM |
| Get bright light | Late morning and midday at first | Late afternoon and evening |
| Avoid bright light | Early morning for the first days | Early morning before the planned wake time |
| Head start at home | Bedtime and wake-up earlier | Bedtime and wake-up later |
| Melatonin (adults; kids only with pediatrician OK) | Can help at the new bedtime | Usually not needed |
| Example | US → Europe | Europe → US, US → Hawaii or Asia |
Frequently asked questions
Is jet lag worse flying east or west?
East is usually worse, because the body clock moves earlier more slowly than it moves later.
How long does jet lag last flying east?
About one day per time zone without preparation; a 2–3 day head start shortens it.
Why should we avoid morning sun after flying east?
In the first days, very early light hits before your body's temperature low and pushes your clock later, the wrong way. Late-morning light pushes it earlier.
Route plans
- New York → London
- New York → Lisbon
- Los Angeles → London
- Denver → Paris
- Chicago → Dublin
- Seattle → Paris
- Boston → Lisbon
- Miami → Rome
More guides
- With a baby (0–12 months)
- With a toddler (1–3)
- With kids 4–8
- With teens
- Flying west with kids
- How long jet lag lasts
- Melatonin for kids
- Time difference chart
- Jet lag coming home
- 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.
- Burgess HJ et al. Preflight adjustment to eastward travel: 3 days of advancing sleep with and without morning bright light. J Biol Rhythms, 2003. Shifting sleep 1 hour a day before an eastward flight.
- Eastman CI et al. Advancing circadian rhythms before eastward flight: a strategy to prevent or reduce jet lag. Sleep, 2005. How fast body clocks can be moved earlier before travel.
- Herxheimer A, Petrie KJ. Melatonin for the prevention and treatment of jet lag. Cochrane Database of Systematic Reviews. Systematic review of melatonin for jet lag in adults.
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.