Jet lag from Istanbul to New York: what to expect

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

Unaided, westward shifts settle somewhat faster than 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 21:00, early by New York's clock. It holds there for 4 nights, then moves to 23:00 by night 5.

Studies of aircrew point the same way: after large shifts, westward adaptation runs roughly 50% faster than eastward S6 S8. This trip is on the quick side of that.

What does the plan say for a typical Istanbul to New York flight?

Departs

11:00 Istanbul time

Lands

13:15 New York time

In the air

about 10h 15m (estimate)

Light, landing day

18:40–19:40 Seek bright light (delay shift)

Last caffeine, landing day

13:00 on the plane

Last caffeine, first full day

13:00

First night's sleep

21:00–05:30

Westbound flights often go by day, so this example leaves Istanbul at 11:00 and lands in New York at 13:15 in the afternoon, after about 10h 15m 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 8, because New York moves its clocks and Istanbul doesn't.

On board, the plan keeps you awake apart from a short nap at 05:00 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 Istanbul time, and the sun is up in Istanbul by about 08:26 in January, so plan on sunglasses for the commute.

On landing day your last coffee comes on the plane, at 13:00 New York time, and the plan has none between landing and your first night's sleep. From 05:30, when you wake from that first sleep, it allows it again, until 13:00.

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 18:40 light step on landing day comes after dark. It has to be bright indoor light.

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.

On a shift this size, starting before you fly pays off. The Frontiers review describes moving bedtime 30 to 60 minutes later each day for 3 to 4 days before a westward trip S1. The plan's version is one night: bed at 00:00 the night before you fly, an hour later than usual.

And the flight home from New York?

New York to Istanbul is the same 8 hours the other way, eastward. It's the harder direction: about 8 days unaided, and the plan targets 6. Plan the flight home from New York with your own times.

More routes from Istanbul

• Istanbul to Tokyo