Jet lag from Dublin to New York: what to expect

How long does jet lag last from Dublin to New York?

Unaided, westward shifts settle somewhat faster than a day per time zone: about 4 days for this one. S6 S7

This plan targets 2 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 21:00, early by New York's clock, and it moves later night by night, reaching 23:00 by night 3.

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 Dublin to New York flight?

Departs

11:00 Dublin time

Lands

12:45 New York time

In the air

about 6h 45m (estimate)

Light, landing day

20:00–21:00 Seek bright light (delay shift)

Last caffeine, landing day

13:00

First night's sleep

21:00–05:30

Westbound flights often go by day, so this example leaves Dublin at 11:00 and lands in New York at 12:45 in the afternoon, after about 6h 45m 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.

On board, the plan keeps you awake apart from a short nap at 08:00 New York time, saving the real sleep for the night in New York.

The day before you fly, the plan keeps your morning dim, 07:00–09:00 Dublin time, and the sun is up in Dublin by about 08:29 in January, so plan on sunglasses for the commute.

January days are short in New York: about 10 hours of daylight. In January the sun sets in New York at about 16:56, so the 20:00 light step on landing day comes after dark. It has to be bright indoor light.

At under 8 hours, it's a short day in the air.

What helps after flying west to New York?

Going west, you want light before your body's low point, which usually means bright light in the evening and staying up a little later S1. Bright light first thing in the morning works against you. East vs west explains why this direction is the easier one.

If you nap on arrival, keep it short, so it doesn't eat into the night S1. The plan has no nap on landing day; its first is 30 minutes at 11:30, the next day. More tested advice in jet lag hacks, tested.

And the flight home from New York?

New York to Dublin is the same 5 hours the other way, eastward. It's the harder direction: about 5 days unaided, and the plan targets 2. Plan the flight home from New York with your own times.