Paris → Tokyo jet lag
Tokyo is 7 hours ahead of Paris until October 24, 2026 and from March 28, 2027; it is 8 hours 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 8 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 → Tokyo
All times are shown in destination time.
Boarding: switch to Tokyo time
It is 07:15 in Tokyo. Set your watch and live on destination time from now on.
Stay awake during the flight
It is daytime in Tokyo 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 21:15 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: with a shift this large, avoid bright light early in the morning for the first two days (before about 10 am) and seek it late in the morning and around midday. In the evening, keep lights and screens dim.
- 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: with a shift this large, avoid bright light early in the morning for the first two days (before about 10 am) and seek it late in the morning and around midday. In the evening, keep lights and screens dim.
- 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 Tokyo?
Tokyo is 7 hours ahead of Paris until October 24, 2026 and from March 28, 2027; it is 8 hours 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 Tokyo?
About 14 h non-stop. This is indicative and varies with the airline, the aircraft and the season.
Should I sleep on the Paris to Tokyo flight?
For a 23:15 departure, it is daytime in Tokyo 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 Tokyo?
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 8 days for a full adjustment. Symptoms are usually strongest in the first days and vary a lot between people.