San Francisco to Wellington

Jet Lag Recovery Plan

✈️ Eastward Travel•🕐 20 hours difference•📅 16 days recovery

Flying From

San Francisco

USA • UTC-8 (PST)

Flying To

Wellington

New Zealand • UTC+12 (NZST)

20h

Time Difference

Days to Adjust

Severe

Severity

Quick Recovery Tips

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Light Exposure Timing

Get bright morning light upon arrival and avoid light in the evening to help advance your circadian rhythm.

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Sleep Schedule

Gradually shift your sleep schedule toward Wellington'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 1.3 hours per day. The first 2-3 days will be the hardest.

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: Eastward travel is harder on your body because you're trying to fall asleep earlier than your body wants to. It typically requires more time to adjust.

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 16 days to fully adjust to the new timezone if you follow the recommended light exposure and sleep schedule.