How bad is jet lag flying to Delhi?

It depends where you start. From Los Angeles you cross 13 time zones travelling east, which typically takes about 13 days to shake off. From cities in a similar longitude to Delhi there is little or no jet lag at all.

Is jet lag worse flying east or west to Delhi?

Flying east — where you lose hours and have to fall asleep earlier — is generally harder than flying west, for the same number of time zones. The table above marks the direction of each route so you know which kind of adjustment to expect.

How long does it take to get over jet lag in Delhi?

A common rule of thumb is one day of recovery per time zone crossed when heading east, and a little faster heading west. Bright light at the right time of day and adjusting your sleep before you fly both speed it up.

Jet lag when you fly to Delhi

Delhi is on Asia/Kolkata. How much jet lag you get depends entirely on where you start — how many time zones you cross, and in which direction. Travelling east is the harder direction. Shift your bedtime earlier for several days beforehand and seek bright morning light on arrival.

Jet lag to Delhi by departure city

From	Time zones	Direction	Distance	Flight (approx.)	Recovery
Los Angeles	13	→ east	12,855 km	16 hours	~13 days
New York City	10	→ east	11,751 km	14½ hours	~10 days
São Paulo	9	→ east	14,431 km	17½ hours	~9 days
London	5	→ east	6,710 km	8½ hours	~5 days
Sydney	5	← west	10,429 km	13 hours	~3 days
Paris	4	→ east	6,586 km	8½ hours	~4 days
Tokyo	4	← west	5,834 km	7½ hours	~3 days
Johannesburg	4	→ east	8,047 km	10 hours	~4 days
Singapore	3	← west	4,151 km	5½ hours	~2 days
Dubai	2	→ east	2,207 km	3½ hours	~2 days
Mumbai	—	same zone	1,153 km	2 hours	none

Distances are great-circle; flight times are rough nonstop estimates. Recovery uses ~1 day per zone east, faster west.

Beating jet lag in Delhi

Jet lag happens because your body clock stays on home time for a while after you land. The bigger the offset between Delhi and where you flew from, the longer it takes to catch up — roughly a day for each time zone when you travel east, and somewhat faster when you travel west, because it is easier to stay up late than to force yourself to sleep early.

A few days before you fly, nudge your sleep schedule toward Delhi time — earlier if you are heading east, later if west. On arrival, get outside: daylight is the strongest signal for resetting your clock. Morning light helps after an eastward trip; evening light helps after a westward one. To see the exact current offset, check the current time in Delhi.

Frequently asked questions

How bad is jet lag flying to Delhi?: It depends where you start. From Los Angeles you cross 13 time zones travelling east, which typically takes about 13 days to shake off. From cities in a similar longitude to Delhi there is little or no jet lag at all.
Is jet lag worse flying east or west to Delhi?: Flying east — where you lose hours and have to fall asleep earlier — is generally harder than flying west, for the same number of time zones. The table above marks the direction of each route so you know which kind of adjustment to expect.
How long does it take to get over jet lag in Delhi?: A common rule of thumb is one day of recovery per time zone crossed when heading east, and a little faster heading west. Bright light at the right time of day and adjusting your sleep before you fly both speed it up.