Jet lag from Sydney to Los Angeles: what to expect

How long does jet lag last from Sydney to Los Angeles?

Unaided, eastward shifts settle at around a day per time zone: about 5 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 3 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 Los Angeles's clock, and it pulls earlier 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 Sydney to Los Angeles flight?

Departs

11:20 Sydney time

Lands

07:30 Los Angeles time

In the air

about 15h 10m (estimate)

Light, landing day

10:25–11:25 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 80 min

First night's sleep

01:00–09:00

Eastbound long-hauls tend to land in the morning, so this example lands in Los Angeles at 07:30, leaving Sydney at 11:20 the day before, after about 15h 10m 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.

You cross the date line going the other way, so you land on the same date you took off, at an earlier clock time than you left.

In July the gap is 7 hours, not 5, because Sydney and Los Angeles change their clocks in opposite halves of the year.

The plan puts about 5 hours of sleep on board, from 02:25 to 07:00 Los Angeles 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 80 min".

The day before you fly, the plan starts with light at 07:00–08:00 Sydney time, after sunrise in Sydney in January (about 06:03), so a walk outside covers it.

January days are short in Los Angeles: about 10 hours of daylight. In January the sun is up in Los Angeles from about 06:56 to 17:11, so the 10:25 light step on landing day is daylight. Outside is the easy way to get it.

What helps after flying east to Los Angeles?

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 Los Angeles?

Los Angeles to Sydney is the same 5 hours the other way, westward. It's the easier direction: about 4 days unaided, and the plan targets 2. Jet lag from Los Angeles to Sydney has the details.

More routes from Sydney

• Sydney to London
• Sydney to Dubai
• Sydney to Doha