How bad is jet lag flying to Yangon?

It depends where you start. From Los Angeles you cross 14 time zones travelling east, which typically takes about 14 days to shake off. From cities in a similar longitude to Yangon there is little or no jet lag at all.

Is jet lag worse flying east or west to Yangon?

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 Yangon?

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 Yangon

Yangon is on Asia/Yangon. 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 Yangon by departure city

From	Time zones	Direction	Distance	Flight (approx.)	Recovery
Los Angeles	14	→ east	13,289 km	16½ hours	~14 days
New York City	11	→ east	13,539 km	16½ hours	~11 days
São Paulo	10	→ east	16,071 km	19½ hours	~10 days
London	6	→ east	8,977 km	11½ hours	~6 days
Paris	5	→ east	8,881 km	11 hours	~5 days
Johannesburg	5	→ east	8,773 km	11 hours	~5 days
Sydney	4	← west	8,105 km	10½ hours	~3 days
Dubai	3	→ east	4,324 km	6 hours	~3 days
Tokyo	3	← west	4,772 km	6½ hours	~2 days
Singapore	2	← west	1,920 km	3 hours	~1 day
Mumbai	1	→ east	2,473 km	3½ hours	~1 day

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

Beating jet lag in Yangon

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

Frequently asked questions

How bad is jet lag flying to Yangon?: It depends where you start. From Los Angeles you cross 14 time zones travelling east, which typically takes about 14 days to shake off. From cities in a similar longitude to Yangon there is little or no jet lag at all.
Is jet lag worse flying east or west to Yangon?: 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 Yangon?: 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.