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Europe-Asia flights cross 4-8 time zones traveling east. Moderate jet lag, but strategic recovery can cut adaptation time in half.
Europe to Asia means advancing your clock by 4-8 hours. Less extreme than transpacific, but eastbound travel is still harder than westbound. Expect 3-6 days natural recovery without intervention.
Traveling east requires advancing your internal clock.
Returning west is easier—you delay your clock.
Most Europe-Asia flights depart evening and arrive morning. Sleep on the plane to match Asian nighttime, then get sunlight immediately on arrival.
Middle East hubs are time-wise halfway between Europe and Asia. A 4-6 hour layover lets you partially adjust before the final leg.
Taking 0.5-3mg melatonin 2 hours before your target Asian bedtime can help you fall asleep earlier. Combine with light therapy for best results.
Personalized light schedules and sleep recommendations for your route
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