Thailand Jet Lag Calculator

Jet lag into Bangkok scales with one number: |home offset − 7|. From London the shift to Bangkok is 7 hours eastward; New York faces 12; Tokyo 2; Sydney 3. A gap this wide puts Thailand on the wrong side of the day from your home evening.

Do nothing, and Bangkok (UTC+7) takes a week to accept. Manage light and sleep on purpose in Thailand and it is about 7 days. Reference frame for Thailand: Bangkok keeps UTC+7 and sits 2 m above sea level in Southeast Asia, with that same offset in every season.

Direction changes the bill: flying to Thailand eastward from London costs about 7 days of recovery. The westward routing to Bangkok costs only 4.7 — the body clock delays to Thailand more easily than it advances. Sip an extra 500 ml of water for every 3 hours in the air to Bangkok; cabin air on the 7-hour Thailand run is drier than most deserts.

Move 30–60 minutes daily toward Bangkok time (UTC+7) for 3–4 days pre-flight. Keep the Thailand flight alcohol-free. Treat the cabin as a preview of Thailand time rather than home time.

Applied to this Southeast Asia trip: 7 hours east from London to Bangkok maps to about 7 reset days, so a Thailand itinerary should front-load outdoor time on days one to 7.

Near-4am wakings are part of night one in Bangkok (2 m, UTC+7); stay dark and still, skip the clock-checking, and Thailand nights settle by the third. The Thailand sleep kit for Bangkok at 2 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 Thailand, that means the 7-hour London gap — 0.5–3 mg of melatonin at Bangkok bedtime (UTC+7) pulls the clock faster in 3–4 nights.

Clear Thailand dosing with a clinician first. Practical baseline: lights out in a dark 16–20°C Bangkok room (2 m, UTC+7), and no evening alcohol for the first two nights while the Thailand clock settles.