Jet lag from Rome to New York: what to expect

How long does jet lag last from Rome 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 3 days.

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

For this trip that's 1 day 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 4.

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 Rome to New York flight?

Departs

11:00 Rome time

Lands

13:50 New York time

In the air

about 8h 50m (estimate)

Light, landing day

20:00–21:00 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 Rome at 11:00 and lands in New York at 13:50 in the afternoon, after about 8h 50m 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 07:00 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 Rome time, and the sun is up in Rome by about 07:34 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 20:00 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.

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 Rome is the same 6 hours the other way, eastward. It's the harder direction: about 6 days unaided, and the plan targets 4. Plan the flight home from New York with your own times.