Russia Jet Lag Calculator

Jet lag into Moscow scales with one number: |home offset − 3|. From London the shift to Moscow is 3 hours eastward; New York faces 8; Tokyo 6; Sydney 7.

Russia keeps a single reference offset of UTC+3 across Moscow, so the mental math never changes mid-trip. Reference frame for Russia: Moscow keeps UTC+3 and sits 156 m above sea level in Eastern Europe, with that same offset in every season.

Direction changes the bill: flying to Russia eastward from London costs about 3 days of recovery. The westward routing to Moscow costs only 2 — the body clock delays to Russia more easily than it advances. Sip an extra 500 ml of water for every 3 hours in the air to Moscow; cabin air on the 3-hour Russia run is drier than most deserts.

Move 30–60 minutes daily toward Moscow time (UTC+3) for 3–4 days pre-flight. Keep the Russia flight alcohol-free. Treat the cabin as a preview of Russia time rather than home time.

Applied to this Eastern Europe trip: 3 hours east from London to Moscow maps to about 3 reset days, so a Russia itinerary should front-load outdoor time on days one to 3.

Near-4am wakings are part of night one in Moscow (156 m, UTC+3); stay dark and still, skip the clock-checking, and Russia nights settle by the third. The Russia sleep kit for Moscow at 156 m: an eye mask, earplugs, curtains closed against the early sunrise, and a room held near 16–20°C. For shifts over six hours — into Russia, that means the 3-hour London gap — 0.5–3 mg of melatonin at Moscow bedtime (UTC+3) pulls the clock faster in 3–4 nights.

Clear Russia dosing with a clinician first. Practical baseline: lights out in a dark 16–20°C Moscow room (156 m, UTC+3), and no evening alcohol for the first two nights while the Russia clock settles.