How bad is jet lag flying to Rome?

It depends where you start. From Los Angeles you cross 9 time zones travelling east, which typically takes about 9 days to shake off. From cities in a similar longitude to Rome there is little or no jet lag at all.

Is jet lag worse flying east or west to Rome?

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 Rome?

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 Rome

Rome is on Europe/Rome. 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 Rome by departure city

From	Time zones	Direction	Distance	Flight (approx.)	Recovery
Los Angeles	9	→ east	10,191 km	12½ hours	~9 days
Sydney	8	← west	16,320 km	20 hours	~5 days
Tokyo	7	← west	9,854 km	12½ hours	~5 days
New York City	6	→ east	6,892 km	9 hours	~6 days
Singapore	6	← west	10,023 km	12½ hours	~4 days
São Paulo	5	→ east	9,477 km	12 hours	~5 days
Mumbai	4	← west	6,174 km	8 hours	~3 days
Dubai	2	← west	4,331 km	6 hours	~1 day
London	1	→ east	1,435 km	2½ hours	~1 day
Paris	—	same zone	1,107 km	2 hours	none
Johannesburg	—	same zone	7,738 km	10 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 Rome

Jet lag happens because your body clock stays on home time for a while after you land. The bigger the offset between Rome 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 Rome 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 Rome.

Frequently asked questions

How bad is jet lag flying to Rome?: It depends where you start. From Los Angeles you cross 9 time zones travelling east, which typically takes about 9 days to shake off. From cities in a similar longitude to Rome there is little or no jet lag at all.
Is jet lag worse flying east or west to Rome?: 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 Rome?: 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.