How Long Does Jet Lag Last? Recovery Times Explained
How many days jet lag usually lasts, how it depends on the time zones you cross and which way you fly, and when it's lasted too long.
Part of our jet lag guide.
After a long flight: call 999 if you have chest pain or sudden breathlessness, and get urgent help for a painful, swollen calf or thigh. These can be signs of a blood clot. A fever after travelling to a malaria area needs a doctor the same day.
Key fact: As a rough guide, your body clock catches up by about 1 hour a day after flying east and about 1.5 hours a day after flying west.
Flying long-haul soon?
Most jet lag gets better with the right routine. If it badly affects you, our UK prescribers can assess you online for licensed jet lag treatment. Adults 18 and over. Approved before 3pm, Monday to Friday? Dispatched the same day, by Royal Mail Tracked 48, Tracked 24 or Special Delivery guaranteed by 1pm next working day.
Start Jet Lag Consultation →How long does jet lag usually last?
For most people, jet lag lasts a few days to a week. NHS advice is that symptoms usually improve within a few days as your body adjusts to the new time zone. After a short hop across 2 or 3 time zones you may feel off for only a day or two; after flying to Asia or Australia it can take a week or more to feel completely normal.
Recovery is gradual. Each day your body clock moves a little closer to local time, and your sleep, energy and appetite improve with it.
How many time zones have you crossed?
Your body clock can only shift by about an hour or so a day. The CDC estimates it adjusts by about 1 hour a day after flying east and about 1.5 hours a day after flying west. That gives a simple rule of thumb: the number of time zones crossed, divided by how fast you adjust, is roughly how many days jet lag lasts.
| Journey from the UK | Time difference | Rough recovery time |
|---|---|---|
| Paris, Madrid, Rome (east) | 1 hour | No real jet lag |
| Dubai (east) | 3 to 4 hours | About 3 to 4 days |
| New York, Toronto (west) | 5 hours | About 3 to 4 days |
| Bangkok, Singapore (east) | 6 to 8 hours | About 6 to 8 days |
| Los Angeles (west) | 8 hours | About 5 to 6 days |
| Tokyo (east) | 8 to 9 hours | About 8 to 9 days |
| Sydney (east or west) | 9 to 11 hours | Up to 7 to 10 days |
These are estimates: time differences change with the clocks going forward and back, and everyone is different. Getting daylight at the right times can speed recovery up.
Does flying east or west affect recovery?
Yes. Flying east usually means a longer recovery, because your body has to sleep earlier than it wants to, which is harder than staying up later. That's also why many people find jet lag worse coming home from the USA. Our guide east vs west jet lag explains why.
Why does jet lag last longer for some people?
- Being short of sleep before or during the flight.
- Staying indoors and missing daylight at your destination.
- Long naps, which keep your body clock anchored to home time.
- Alcohol and caffeine at the wrong times.
- Being naturally sensitive to jet lag: some people are, and if you've had bad jet lag before, you're likely to again.
- Age: some research suggests older adults find it harder to adjust, although the evidence is mixed.
Can jet lag last more than a week?
After a very long flight, such as to Australia or New Zealand, it's normal to feel some effects for 7 to 10 days, especially if you can't get much daylight or your sleep is disrupted. Symptoms should still be steadily improving.
If poor sleep or exhaustion lasts more than 2 weeks after you get home, it's unlikely to be jet lag. It could be a separate sleep problem, low mood or another health condition, so see your GP.
How can you recover more quickly?
You can't switch jet lag off, but you can shorten it:
- Switch to local time for meals and sleep from the day you arrive.
- Get daylight at the right time of day for your direction of travel.
- Keep naps to 20 to 30 minutes.
- For short trips of 2 or 3 days, consider staying on home time.
Our guide how to get over jet lag covers each of these in detail, and how to prevent jet lag explains what to do before you fly. For an overview of symptoms and causes, see our main jet lag guide.
When to seek medical advice
- Call 999 for chest pain, sudden breathlessness or coughing up blood during or after a flight.
- Get urgent help for a painful, swollen, warm or red calf or thigh after a long flight.
- See a GP for a fever after visiting a malaria area, even weeks later.
- See a GP if poor sleep or tiredness lasts more than 2 weeks after you get home.
Getting jet lag treatment
If jet lag badly affects you, our UK prescribers can assess adults online for licensed treatment. See our jet lag treatment page.
UK safety and reporting side effects
In the UK, melatonin is a prescription-only medicine. Melatonin 3mg tablets are licensed for the short-term treatment of jet lag in adults aged 18 and over, and they aren't licensed for jet lag in children. Before any medicine is supplied, a GPhC-registered pharmacist independent prescriber reviews your consultation, including your health and the other medicines you take. Always read the patient information leaflet in the pack.
Melatonin sold as a supplement abroad or on unregulated websites (as gummies, sprays or tablets) isn't a licensed medicine in the UK, and its strength and contents can vary. Only buy medicines from a registered UK pharmacy: you can check any online pharmacy on the GPhC register.
If you think you've had a side effect from a medicine, tell your pharmacist or doctor. You can also report it to the MHRA through the Yellow Card scheme, which helps keep medicines safe for everyone.
Jet lag is only one part of travel health. Before you go, check FCDO travel advice for your destination and TravelHealthPro for vaccines and malaria advice. Tiredness after a long-haul flight affects your reactions, so don't drive if you feel sleepy after you land.
Frequently Asked Questions
How long can jet lag last?
Usually a few days to a week. After very long flights, such as to Australia, it can take 7 to 10 days to feel fully normal. If symptoms last more than 2 weeks after you get home, see your GP.
How many days does jet lag last for a 5-hour time difference?
Usually about 3 to 5 days. Flying west to New York, most people adjust in 3 or 4 days; flying back east to the UK often takes a day or two longer.
Can jet lag last a week?
Yes, especially after crossing 6 or more time zones, flying east, or if you can't get daylight at the right times. It should still be improving day by day.
Why is my jet lag lasting so long?
Common reasons are long naps, staying indoors, alcohol, caffeine late in the day and arriving short of sleep. Flying east also takes longer to recover from. If it lasts beyond 2 weeks, it may not be jet lag.
Does jet lag get worse with age?
Some research suggests older adults find it harder to adjust to new time zones, but the evidence is mixed. Many people notice they cope less well with broken sleep as they get older.
When should jet lag start to improve?
Usually within a day or two of arriving. You should feel a little better each day as your body clock moves closer to local time. If you're not improving at all, or symptoms last more than 2 weeks after you get home, see your GP.
How long does jet lag last after a 1-hour time difference?
A 1-hour time difference, such as flying from the UK to most of Europe, doesn't usually cause jet lag. You may feel tired from the journey, but that usually goes after a good night's sleep.
References
Medical disclaimer: This article is for information only and isn’t medical advice. Prescription medicines, including melatonin, need a clinical consultation before they can be supplied. If you have chest pain, sudden breathlessness or a painful, swollen leg after a flight, seek medical help straight away. In a medical emergency, call 999.