Jet Lag: Flying to Japan
Jet lag is something that every long-haul traveler faces.
If you're planning a trip to Japan from Europe, Africa, the Middle East or the Americas, you'll be crossing a whole bunch of time zones, and your body clock will notice.
While jet lag isn't exactly the most exciting topic when planning your Japan adventure, understanding how to handle it can make a significant difference in your Japan travel experience.
The Science Behind Jet Lag
The human body operates on an internal clock, technically called the circadian rhythm, which governs our sleep-wake cycles.
When we travel across time zones, this internal clock stays synchronized to the departure time zone, despite our smartphones switching to the new one.
What happens? Jet lag!
The body thinks it's time for bed when it's actually breakfast time in Japan. Or when it’s time to be sleeping in Japan, your mind is wide awake and racing.
Flying east to Japan (from Europe, for example) presents a particular challenge because it's generally harder for our bodies to adjust to eastward travel.
When heading to Japan from the United States or Canada, though, you're looking at a time difference that ranges from 13 to 16 hours, depending on your departure city. This means if it's 9 AM in Los Angeles, it's already 2 AM the next day in Tokyo.
The silver lining here is that most flights arrive in Japan in the afternoon, giving you enough time for transit and dinner before it’s local bedtime anyway.
How Long Does Jet Lag Last?
The general rule is that it takes about one day per time zone crossed to fully adjust to your new schedule.
However, this isn't set in stone: some travelers adjust more quickly, while others might take longer.
When traveling to Japan from the U.S. West Coast, you're crossing the International Date Line plus several time zones, which typically results in 4-6 days of adjustment time. For folks who are only planning a 7-day itinerary in Japan, well, you can see what a challenge this can present.
Impact on Your Japan Travel Experience
Jet lag can affect different aspects of your trip:
Sleep patterns (waking up at 3 AM, ready to start your day)
Appetite (feeling hungry at odd hours)
Energy levels (afternoon fatigue when you should be sightseeing)
Mood (irritability when dealing with new situations)
Physical comfort (digestive issues & headaches)
Now, it’s not to say that you’ll experience all of the above. Just know that, if you happen to notice one or more of these factors, you’re not alone and it’s completely normal.
Strategies for Managing Jet Lag
“How do I beat jet lag?”
This is a big question we get asked here at Japan Travel Pros.
Truth be told, you don’t beat it. Not per se. Rather, you manage it. Lean into it. Let that jet lag work in your favor, and know your limits too.
Pre-Flight Preparation
Start adjusting your schedule before leaving for Japan.
If you're traveling to Tokyo or Osaka from North America, try going to bed slightly earlier each night for several days before your flight. This head start can help minimize the impact once you arrive.
Booking a flight that lands in the afternoon or early evening in Japan can work to your advantage. This arrival time allows you to stay awake for a few hours before heading to bed at a relatively normal hour in Japan.
During the Flight
Reset your watch or phone to Japan time as soon as you board the flight.
This mental shift helps you start thinking in terms of your destination's time zone.
Most airlines flying to Japan offer decent entertainment systems; use them to stay awake if it's daytime at your destination, or try to sleep if it's nighttime there.
Hydration plays a crucial role during long-haul flights. The cabin air is notoriously dry, which can intensify jet lag symptoms. Skip the alcohol (yes, even if it's complimentary in business class) and limit caffeine.
Water is your best friend on these flights. Drink water every time it’s offered; and go ask for water even if you’re not feeling thirsty (the stretch will also help).
Upon Arrival in Japan
The golden rule after landing in Japan: stay awake until local bedtime.
This might mean powering through some serious fatigue, but it's worth it. If you arrive in the morning or afternoon, resist the urge to take a nap. Instead, get outside in the sunlight, which helps regulate your body clock.
Light exposure is key to resetting your circadian rhythm. Take a walk around your hotel's neighborhood: this serves multiple purposes. You'll get some sunlight, light exercise & start familiarizing yourself with your surroundings.
And best not to plan any major activities for your first day.
The First Few Days in Japan
Structure your first few days in Japan with this adjustment period in mind.
You might wake up very early: use this to your advantage. Early morning is an excellent time to visit popular sites before the crowds arrive. The Toyosu fish market & auction in Tokyo, for example, is fascinating in the wee hours of the morning, when many travelers are still asleep or hitting their snooze buttons.
If you find yourself wide awake at 4 AM, don't fight it too hard. Use the quiet hours to plan your day, catch up on reading or simply enjoy the peace. Just avoid checking work emails or social media: the blue light from screens can make it harder to get back to sleep.
Japan has some great places for coffee. If you get the timing right, such as drinking coffee in the morning, this shouldn’t have an adverse impact on jet lag; however, drinking coffee later in the day could end up keeping you awake into the night and prolonging those jet lag issues.
What Not to Do: Don’t Make the Jet Lag Worse
Several common mistakes can make jet lag worse:
Sleeping all day after arrival
Drinking excessive caffeine to stay awake
Taking sleeping pills without consulting a healthcare provider
Scheduling important activities for your first full day
Trying to maintain your home time zone schedule (i.e. thinking/saying “it’s ___ o’clock back home”)
The last one seems to get a lot of people, best of intentions notwithstanding.
You’re better off making a mental adjustment to Japan time ASAP, and trying to block out the time back home as much as possible. Of course, if you have to keep in touch with family, friends or colleagues, it’s difficult to avoid thinking about time zones in those cases.
Special Considerations
Flying Business Class vs Economy
While a lie-flat bed in business class won't prevent jet lag, being able to sleep more comfortably during the flight can help reduce fatigue.
However, don't feel like you need to splurge on business class solely for jet lag management: plenty of travelers adjust just fine after flying economy.
A good middle option can be premium economy class, which tends to offer a bit better leg room and seat recline.
Age & Health Factors
Older travelers to Japan might need more time to adjust to the time difference.
Additionally, any existing sleep disorders or health conditions can impact how your body handles jet lag.
It's worth consulting your healthcare provider before your trip if you have specific concerns.
What to Do for the Return Trip Home
Interestingly, many travelers find the return trip easier to handle.
Flying back to North America, you're technically traveling back in time, which some bodies seem to manage better. However, don't count on this: plan for a day or two of readjustment after returning home.
Also, it depends what time you’ll arrive home.
Some overnight flights from Japan arrive in the morning hours in destinations like the US & Canada, which means you have to force yourself to stay awake all day. While a nap might seem tempting, doing this can exacerbate the jet lag.
And again, avoid scheduling any strenuous activities or big events right after getting home. To the extent that it’s possible, give yourself a few days to readjust.
Got more questions about Japan travel planning? We’re always here to help. Why not book a FREE Japan travel consultation, using the scheduling tool below:
FAQ – Frequently Asked Questions About Jet Lag & Japan Travel
Q: What's the best time to arrive in Japan to minimize jet lag?
A: Afternoon or early evening arrivals often work best, allowing you to stay awake for a few hours before sleeping at a normal local time.
Q: Should I take melatonin supplements for jet lag?
A: Consult your healthcare provider before using any supplements, as their effectiveness varies among individuals.
Q: Can I drink alcohol on the flight to help me sleep?
A: It's best to avoid alcohol during long-haul flights as it can worsen dehydration & disrupt natural sleep patterns.
Q: How long will jet lag last when I return home?
A: Most travelers readjust within 3-5 days after returning home, though individual experiences vary.
Q: Is it better to sleep or stay awake on the flight to Japan?
A: Try to sleep when it's nighttime at your destination & stay awake when it's daytime there.
Q: Will upgrading to business class prevent jet lag?
A: While business class can reduce travel fatigue, it won't prevent jet lag entirely: time zone changes affect everyone regardless of cabin class.