Poland Jet Lag Calculator

One useful constant: Warsaw — and with it the Poland clock — stays pinned to UTC+1 for the whole trip. From London the shift to Warsaw is 1 hours eastward; New York faces 6; Tokyo 8; Sydney 9. A gap this size is a weekend problem, not a week problem: Warsaw mornings feel early at first.

By day three or four in Poland, your body has caught up. Reference frame for Poland: Warsaw keeps UTC+1 and sits 145 m above sea level in Central Europe, with daylight saving nudging summer clocks an hour.

Move 30–60 minutes daily toward Warsaw time (UTC+1) for 3–4 days pre-flight. Keep the Poland flight alcohol-free. Treat the cabin as a preview of Poland time rather than home time.

Each eastbound zone costs about one recovery day, each westbound zone about two-thirds of a day — so the London–Warsaw leg (eastbound, 1 hours) bills you about 1 days, while flying the opposite direction would cost only 0.7. Dry cabin air quietly drains you on the way to Poland; an extra 500 ml of water per 3 hours in the air keeps the Warsaw arrival day survivable. Applied to this Central Europe trip: 1 hours east from London to Warsaw maps to about 1 reset days, so a Poland itinerary should front-load outdoor time on days one to 1.

A 10-minute warm shower an hour before bed speeds the core-temperature drop that starts sleep — a real head-start on the first jangled Poland nights in Warsaw. Naps are a tool with a limit in Poland: 20–30 minutes, done by 3pm Warsaw time, never as a substitute for a full local night.

The Poland sleep kit for Warsaw at 145 m: an eye mask, earplugs, curtains closed against the early sunrise, and a room held near 16–20°C. Practical baseline: lights out in a dark 16–20°C Warsaw room (145 m, UTC+1), and no evening alcohol for the first two nights while the Poland clock settles.