Why is flying west easier?
- Body clocks naturally drift later, so delaying goes faster: roughly 1–1.5 hours a day.
- Most westbound flights run in daytime, so the challenge is staying awake on board.
How do you beat westward jet lag step by step?
- Before: bedtimes later (adults 1 h/day, kids 15–30 min/day) with bright evening light.
- Plane: stay awake for most of a daytime flight; one short nap. Little ones keep usual naps on destination time.
- Days 1–3: get outdoors in the late afternoon and evening. Keep curtains closed and lights low before the planned wake time.
- Early wakers: treat it as night (dim, quiet, boring) until the wake time.
- Melatonin usually isn't needed going west.
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
Why do kids wake up at 4 AM after flying west?
Their body clock is still on home time, which is later than local time. Evening light and dark early mornings shift it within a few days.
How long does jet lag last flying west?
Usually less than a day per time zone, for example about 5–6 days for an 8-hour shift without a head start.
Should kids sleep on a westbound flight?
Usually only short naps, because most westbound flights are in daytime at the destination.
Route plans
- New York → Tokyo
- New York → Honolulu
- Los Angeles → Seoul
- Los Angeles → Auckland
- Denver → Tokyo
- Chicago → Tokyo
- San Francisco → Seoul
- Seattle → Tokyo
More guides
- With a baby (0–12 months)
- With a toddler (1–3)
- With kids 4–8
- With teens
- Flying east 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.
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.