Venezuela Jet Lag Calculator

Jet lag into Caracas scales with one number: |home offset − -4|. From London the shift to Caracas is 4 hours westward; New York faces 1; Tokyo 13; Sydney 14.

Venezuela keeps a single reference offset of UTC-4 across Caracas, so the mental math never changes mid-trip. Reference frame for Venezuela: Caracas keeps UTC-4 and sits 870 m above sea level in South America, with that same offset in every season.

Day one in Caracas: sunlight before midday. Meals go on the local clock in Venezuela, and lights-out stays no earlier than 9:30pm so the body accepts the new zone. Direction changes the bill: flying to Venezuela westward from London costs about 2.7 days of recovery.

The eastward routing to Caracas costs only 4 — the body clock delays to Venezuela more easily than it advances. Move 30–60 minutes daily toward Caracas time (UTC-4) for 3–4 days pre-flight. Keep the Venezuela flight alcohol-free.

Treat the cabin as a preview of Venezuela time rather than home time. Applied to this South America trip: 4 hours west from London to Caracas maps to about 2.7 reset days, so a Venezuela itinerary should front-load outdoor time on days one to 3.

Near-4am wakings are part of night one in Caracas (870 m, UTC-4); stay dark and still, skip the clock-checking, and Venezuela nights settle by the third. Naps are a tool with a limit in Venezuela: 20–30 minutes, done by 3pm Caracas time, never as a substitute for a full local night. For shifts over six hours — into Venezuela, that means the 4-hour London gap — 0.5–3 mg of melatonin at Caracas bedtime (UTC-4) pulls the clock faster in 3–4 nights.

Clear Venezuela dosing with a clinician first. Practical baseline: lights out in a dark 16–20°C Caracas room (870 m, UTC-4), and no evening alcohol for the first two nights while the Venezuela clock settles.