Port Moresby to Honolulu

Jet Lag Recovery Plan

✈️ Westward Travel•🕐 20 hours difference•📅 11 days recovery

Flying From

Port Moresby

Papua New Guinea • UTC+10 (PGT)

Flying To

Honolulu

USA • UTC-10 (HST)

20h

Time Difference

Days to Adjust

Severe

Severity

Quick Recovery Tips

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Light Exposure Timing

Get bright evening light and avoid early morning light to help delay your circadian rhythm.

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Sleep Schedule

Gradually shift your sleep schedule toward Honolulu's timezone starting 2-3 days before departure. For this large time difference, consider splitting the adjustment before and after your flight.

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Expected Recovery

Your body will adjust at approximately 2.0 hours per day. You'll adapt faster than eastward travel.

Want a Personalized Hour-by-Hour Plan?

Get a detailed schedule with exact light exposure times, meal times, and sleep recommendations tailored to your flight.

Why This Plan Works

Direction Matters: Westward travel is easier because you're trying to stay awake longer, which aligns better with natural tendencies. Recovery is typically faster.

Light is Key: Properly timed light exposure is the most powerful tool for resetting your circadian rhythm. Morning light advances your clock, while evening light delays it.

Recovery Timeline: With a 20-hour time difference, expect approximately 11 days to fully adjust to the new timezone if you follow the recommended light exposure and sleep schedule.