Avoiding Jet Lag on Trips to the USA
Last reviewed: July 2026
Flying from Europe to the USA, you head west and gain hours — the time difference is roughly six to nine hours depending on the coast. Westbound flights are usually easier to handle than eastbound ones, and with the right strategy you'll arrive noticeably more refreshed.
Understanding the time difference
The US East Coast is about six hours behind Central Europe, the West Coast about nine. Since you're flying west, you need to stay awake longer than usual — this matches your body clock's natural tendency, making the adjustment easier.
The westbound flight strategy
Stay awake until local bedtime on arrival day and seek out bright light in the late afternoon to shift your rhythm later. A short nap is fine, but avoid going to bed early or sleeping too long, or you'll wake up in the middle of the night.
Don't forget the return flight
Flying back to Europe means heading east — the tougher direction. It's best to start going to bed a bit earlier during your last days in the US, and get morning light after you arrive back home. Plan more recovery days for the return trip than for the outbound flight.
FAQ
How big is the time difference to the USA?
It's about six hours to the US East Coast and around nine hours to the West Coast. The USA spans multiple time zones, so the exact difference depends on your destination.
Is the outbound or return flight worse?
Usually the return flight to Europe, since it's eastbound and means going to sleep earlier. Plan for more recovery time on the way back than on the way there.
What's the best way to avoid jet lag on trips to the USA?
Switch to destination time as soon as you're on the plane, get some light in the afternoon on arrival day, and push through until local bedtime. A personalized plan from the jet lag calculator takes the guesswork out of it.
The science behind it
Flyly's plan is based on the phase-response curve of circadian chronobiology — the same model used in sleep research and space medicine for shift work and time zone changes:
- Lockley & Czeisler — Circadian phase-response curve to light, Harvard Medical School
- NASA Ames Research Center — Circadian rhythm & alertness in aircrew
- Roenneberg et al. — Chronotype & social jetlag, University of Oxford
- Eastman & Burgess — How to travel the world without jet lag, Nature / Sleep Medicine Clinics
