Jet lag from Bogotá to Madrid: what to expect

How long does jet lag last from Bogotá to Madrid?

Unaided, eastward shifts settle at around a day per time zone: about 6 days for this one. S6 S7

This plan targets 4 days.

That's what the plan aims at, not a promise — bodies vary.

For this trip that's 2 days sooner than the unaided estimate, on the effort level that fits around a working day.

On night one the plan's bedtime is 01:00, late by Madrid's clock. It holds there for 3 nights, then moves to 23:00 by night 5.

Sleep length tends to recover within about two days. The timing of your sleep takes longer to come right S2.

What does the plan say for a typical Bogotá to Madrid flight?

Departs

15:10 Bogotá time

Lands

07:30 Madrid time +1 day

In the air

about 10h 20m (estimate)

Light, landing day

11:25–12:25 Get outside into bright light

Keep it dim, landing day

22:00–00:00 Avoid bright light before bed

Last caffeine, landing day

17:00

Nap after landing

09:00 Nap when you can lie down, up to 90 min

First night's sleep

01:00–09:00

Eastbound long-hauls tend to land in the morning, so this example lands in Madrid at 07:30, leaving Bogotá at 15:10 the day before, after about 10h 20m in the air.

The flight time is our estimate for a nonstop from the distance, and the trip is set in January. It's the default traveler from the calculator: usually asleep 23:00 to 07:00, no melatonin, Real Life effort.

In July the gap is 7 hours, not 6, because Madrid moves its clocks and Bogotá doesn't.

The plan puts about 4 hours of sleep on board, from 03:25 to 07:00 Madrid time, ending half an hour before you land. What's left of that night becomes a nap on the ground at 09:00: "Nap when you can lie down, up to 90 min".

The day before you fly, the plan starts with light at 07:00–08:00 Bogotá time, after sunrise in Bogotá in January (about 06:10), so a walk outside covers it.

January days are short in Madrid: about 10 hours of daylight. In January the sun is up in Madrid from about 08:32 to 18:17, so the 11:25 light step on landing day is daylight. Outside is the easy way to get it.

What helps after flying east to Madrid?

Going east, you want light after your body's low point and darkness before it S1. In the first days after a big shift that often means sunglasses in the morning and the early afternoon outside. Why flying east is harder goes through the mechanism.

Caffeine belongs in the morning to early afternoon at your destination S3. On this trip the plan's cutoff is 17:00, even if it feels like breakfast to your body.

Melatonin has its best trial results on eastward flights across five or more time zones S5. It's a timing signal, not a sleeping pill: melatonin for jet lag covers when to take it. Check with your doctor first.

And the flight home from Madrid?

Madrid to Bogotá is the same 6 hours the other way, westward. It's the easier direction: about 4 days unaided, and the plan targets 3. Jet lag from Madrid to Bogotá has the details.