Paris → Delhi jet lag
Delhi is 3 h 30 ahead of Paris until October 24, 2026 and from March 28, 2027; it is 4 h 30 ahead from October 25, 2026 to March 27, 2027. The gap varies with summer and winter time. Eastward: your body clock has to move earlier. This is usually the harder direction.
Your flight, your plan
The calculator is pre-filled with a typical flight on this route. Change the date, time or duration to match yours.
Eastward: your body clock has to move earlier. This is usually the harder direction. Without a strategy, allow about 5 days for your body clock to fully adjust: on average it shifts by about 1 hour per day eastward and 1.5 hours per day westward (CDC).
Your in-flight plan · Paris → Delhi
All times are shown in destination time.
Boarding: switch to Delhi time
It is 15:00 in Delhi. Set your watch and live on destination time from now on.
Stay awake during the flight
It is daytime in Delhi during your flight. Keep the light on, walk the aisle and drink water. If you are exhausted, limit yourself to naps of 20–30 minutes.
Landing at 23:30 local time
Light dinner, dim the lights and go to bed at local bedtime, even if you don't feel sleepy yet.
First days at destination
- Light: get daylight in the morning and keep lights and screens dim in the evening. This is what helps your body clock move earlier.
- Naps: if you need one during the day at destination, keep it to 20 or 30 minutes so you can still sleep at night.
- Caffeine: no coffee or tea in the 6 hours before you plan to sleep.
- Hydration: drink water regularly and go easy on alcohol, which disrupts sleep and makes symptoms worse.
That is the general rule. The EOLE app adapts it to you.
The app builds your plan from your chronotype and your itinerary, then guides you through the flight: when to seek or avoid light, guided breathing and movement, hydration reminders, and an arrival plan for your first days. It works offline, in airplane mode. Free to download on iOS and Android.
General guidance based on chronobiology, not medical advice. If you have a health condition, are pregnant or take medication, ask a health professional.
How to handle jet lag on this route
- Light: get daylight in the morning and keep lights and screens dim in the evening. This is what helps your body clock move earlier.
- Naps: if you need one during the day at destination, keep it to 20 or 30 minutes so you can still sleep at night.
- Caffeine: no coffee or tea in the 6 hours before you plan to sleep.
- Hydration: drink water regularly and go easy on alcohol, which disrupts sleep and makes symptoms worse.
Frequently asked questions
What is the time difference between Paris and Delhi?
Delhi is 3 h 30 ahead of Paris until October 24, 2026 and from March 28, 2027; it is 4 h 30 ahead from October 25, 2026 to March 27, 2027. The gap varies with summer and winter time.
How long is the flight from Paris to Delhi?
About 8 h 30 non-stop. This is indicative and varies with the airline, the aircraft and the season.
Should I sleep on the Paris to Delhi flight?
For a 10:30 departure, it is daytime in Delhi for most of the flight. Try to stay awake, with short naps of 20 to 30 minutes at most, and sleep at local bedtime. The calculator above adapts this to your exact schedule.
How long does jet lag last after flying Paris to Delhi?
Without a strategy, the body clock adapts by about 1 hour per day after an eastward flight and 1.5 hours per day after a westward one (CDC Yellow Book 2026). For this route, allow about 5 days for a full adjustment. Symptoms are usually strongest in the first days and vary a lot between people.