Traveling to Japan: understanding and adapting to jet lag

Japan fascinates travelers with its landscapes, its millennia-old culture, and its unique sense of hospitality. However, for travelers coming from Europe or North America, one challenge appears upon arrival: jet lag. Even seasoned travelers know: you never truly get used to it. That said, if properly anticipated, it won’t ruin your trip or drain your energy. Here is our guide to understanding its effects and managing it better, before, during, and after your journey.

What is the time difference with Japan?

Japan is in the JST time zone (Japan Standard Time, UTC+9) and does not change its clock during the year. In contrast, France, Switzerland, and Quebec alternate between winter and summer time.

The United Kingdom

• 8 hours ahead in summer

• 9 hours ahead in winter

When it is noon in London or Nottingham, it is already 8 p.m. or 9 p.m. in Tokyo.

US west coast

• 16 hours ahead in summer

• 17 hours ahead in winter

When it is noon in New-York, it is 1 a.m. or 2 a.m. in Osaka.

Why is jet lag so challenging when traveling to Japan?

Traveling to Japan from Europe means heading east, which forces the body to move its internal clock forward. In practical terms, this means going to sleep earlier and waking up earlier—an adjustment that is naturally difficult for the human body.

From North America, the large time gap makes it even more challenging. From Quebec, where the difference exceeds half a day, the body’s biological rhythm is almost “reversed.”

In short, the greater the time difference, the stronger the effects:

• sleep disturbances

• persistent fatigue

• reduced concentration

• digestive issues

In addition, the Japanese day starts early:

• The sun rises very early, as early as 4:44 a.m. in June

• Offices typically open between 8:00 and 8:30 a.m.

• The first trains often depart before 6:00 a.m.

• Many shops, particularly convenience stores (konbini), are open 24/7, with staff rotations starting early in the morning

Arriving tired makes adaptation more difficult, especially during the first few days.

Our tips for managing jet lag effectively

First, we recommend preparing gently before your departure:

• Gradually shift your schedule 3 to 5 days before departure by going to bed and waking up 30 to 60 minutes earlier each day

• Get enough sleep before traveling and avoid leaving already exhausted

• Limit alcohol and screen time the day before departure

• Start following Japanese time as soon as you board (meals, sleep)

Next, it is important to stay organized during the flight:

• Sleep if it is nighttime in Japan, stay awake if it is daytime

• Drink plenty of water

• Avoid alcohol and heavy meals

• Use a sleep mask and earplugs to improve sleep quality

Finally, upon arrival in Japan, help your body adjust to local time:

• Expose yourself to natural light. Daylight is the best regulator of your internal clock. Going outside in the morning helps your body recalibrate

• Stay awake until the evening, even if you feel very tired. Avoid sleeping before 9 p.m., but allow yourself a short nap of 20 to 30 minutes in the early afternoon at most

• Eat at local times. Even without much appetite, having meals at Japanese times helps your body find its rhythm

• Favor gentle activities such as walking, visiting Japanese baths, or light stretching—ideal for reactivating your body without exhausting it

And on the way back?

Returning from Japan is often easier but can still cause very early wake-ups in Europe and daytime drowsiness in North America.

Our advice:

• Expose yourself to light in the late afternoon

• Avoid long naps

• Quickly return to regular schedules

On average, it takes about 4 to 6 days to recover from a trip between Europe and Japan, and 7 to 10 days for a trip between Quebec and Japan. Be patient and disciplined, and you will adjust more quickly.

Traveling with AYUMI

To make your arrival easier and ensure your comfort:

• Our tours always begin with a free day; no reservations or intense activities on the first day. After checking into your hotel, you can stroll and explore Osaka or Tokyo at your own pace, following the recommendations in your travel guide

• We offer an airport welcome service with a guide who will carry your luggage and accompany you to your hotel. This service allows you to arrive stress-free and start your journey with confidence

Depending on the length of your trip, jet lag management will be more or less of an issue. For example, it can be difficult to fully enjoy a one-week trip. We generally recommend at least ten days, and ideally two or even three weeks, to make the most of your stay.