Paris → New York jet lag
New York is 6 hours behind Paris most of the year, and 5 hours behind from October 25 to 31, 2026 and from March 14 to 27, 2027. The gap changes for a few weeks a year because New York and Paris do not change their clocks on the same dates. Westward: your body clock has to move later. This is usually the easier 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.
Westward: your body clock has to move later. This is usually the easier direction. Without a strategy, allow about 4 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 → New York
All times are shown in destination time.
Boarding: switch to New York time
It is 04:30 in New York. Set your watch and live on destination time from now on.
Stay awake during the flight
It is daytime in New York 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 12:55 local time
Stay active until local bedtime (10–11 pm) and spend time outdoors later in the day.
First days at destination
- Light: avoid bright light early in the morning and get daylight in the late afternoon and early evening. This is what helps your body clock move later.
- 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: avoid bright light early in the morning and get daylight in the late afternoon and early evening. This is what helps your body clock move later.
- 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 New York?
New York is 6 hours behind Paris most of the year, and 5 hours behind from October 25 to 31, 2026 and from March 14 to 27, 2027. The gap changes for a few weeks a year because New York and Paris do not change their clocks on the same dates.
How long is the flight from Paris to New York?
About 8 h 25 non-stop. This is indicative and varies with the airline, the aircraft and the season.
Should I sleep on the Paris to New York flight?
For a 10:30 departure, it is daytime in New York 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 New York?
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 4 days for a full adjustment. Symptoms are usually strongest in the first days and vary a lot between people.