Jet lag from New York to Tokyo
Flying from New York to Tokyo is 10 to 11 hours west on the clock, depending on the date. Jetlag Away moves your body clock later, the easier direction, starting in the nights before you fly.
Tokyo is nearly half a day ahead of New York, and a shift that large can be made either way round the clock. Measured the short way it is westbound, so the plan delays the clock rather than trying to advance it across most of a day. It is one of the largest delays a plan makes.
The shift through 2027
The difference between the two clocks changes when either country changes its clocks, so the same flight is not the same trip all year. This is the shift for a departure at 13:00 New York time, measured at each end at the moment you are there, the way the app measures it.
| Departing | Shift | What the plan does |
|---|---|---|
| 1 January – 13 March | 10 hours west | Moves your clock later |
| 14 March – 6 November | 11 hours west | Moves your clock later |
| 7 November – 31 December | 10 hours west | Moves your clock later |
How long it takes
The plan moves your sleep a little each night before you fly, then sets light, sleep and caffeine on local time until the shift is made. How much it does before departure, and how many days after landing carry light instructions, depend on the intensity you choose. These are the app's figures with its default limits: never woken before 05:00, never kept up after 01:30. They are a schedule, not a promise of how you will feel.
10 hours west
| Intensity | Before you fly | After landing |
|---|---|---|
| Gentle | 1.5 hours, 3 nights | 6 days |
| Moderate | 2 hours, 4 nights | 5 days |
| Aggressive | 2 hours, 4 nights | 4 days |
11 hours west
| Intensity | Before you fly | After landing |
|---|---|---|
| Gentle | 1.5 hours, 3 nights | 7 days |
| Moderate | 2 hours, 4 nights | 6 days |
| Aggressive | 2 hours, 4 nights | 5 days |
An example plan in July
Leaving New York at 13:00 on 10 July 2027 and landing in Tokyo at 16:00 on 11 July, local time. 11 hours west, so the plan moves your clock later. Built at the moderate intensity for someone who usually sleeps 23:30 to 07:00.
The nights before you fly
New York time.
- 4 nights before: bed 00:00, up 07:30 (30 minutes later)
- 3 nights before: bed 00:30, up 08:00 (1 hour later)
- 2 nights before: bed 01:00, up 08:30 (1h 30m later)
- The night before: bed 01:30, up 09:00 (2 hours later)
The day you fly
Tokyo time: from the day you fly, the plan runs on your destination's clock.
- No caffeine after 22:00
- Sleep, 02:00–07:00
- Stay awake, 07:00–14:30
- No caffeine after 08:30
- Sleep, 14:30–16:00
After landing
Tokyo time.
- Arrival, 11 July: Bright light, 16:00–16:30; No caffeine after 17:30; Avoid bright light, 19:30–22:30; Sleep, 23:30–07:00
- Day 2, 12 July: Bright light, 17:15–18:15; No caffeine after 17:30; Avoid bright light, 21:15–23:30; Sleep, 23:30–07:00
- Day 3, 13 July: No caffeine after 17:30; Bright light, 19:00–20:00; Sleep, 23:30–07:00
- Day 4, 14 July: No caffeine after 17:30; Bright light, 20:45–21:45; Sleep, 23:30–07:00
- Day 5, 15 July: No caffeine after 17:30; Bright light, 22:30–23:30; Sleep, 23:30–07:00
- Day 6, 16 July: No caffeine after 17:30; Bright light, 22:30–23:30; Sleep, 23:30–07:00
Read next
- Why flying east is harder, and what that changes about the plan.
- Short trips: if you fly home within 3 days, the app keeps you on home time instead of adjusting.
- How a plan is built: the rates, the steps and the sources behind every number on this page.
- Jet lag by route: every route with a page like this one.
The figures on this page are computed by the same code the app runs, for 2027, from an example flight. Jetlag Away is a scheduling tool and not medical advice. If you have a sleep or circadian disorder, or any diagnosed condition affected by sleep, talk to a healthcare professional first — see the health disclaimer in our terms.
Last reviewed 10 October 2026. Published 10 October 2026.