The best way to enjoy your arrival day while helping your body adjust
After a long-haul flight to Japan, you might be tempted to hit the ground running—or crash into bed. But if you want to beat jet lag and enjoy the days ahead, the first 12 hours in Japan matter more than you think.
This guide walks you through how to spend your first day based on when you land, while helping your body gently adapt to the new time zone. No overplanning. No stress. Just simple, effective steps that help you feel better, faster.
📷 If your travels bring you to Kyoto consider booking a tour or photography session with us!
🧭 Understanding Typical Arrival Times
Most long-haul travelers from abroad arrive during one of these windows:
- Morning arrivals (7:00 AM–11:00 AM): typical for travelers from Europe
- Afternoon arrivals (1:00 PM–5:00 PM): common for flights from North America
- Evening arrivals (6:00 PM–9:00 PM): some flights from Southeast Asia or Pacific regions
Let’s look at what you should do—and not do—in each case to avoid falling into a jet lag trap.
🌅 Morning Arrivals: Stay Awake, Stay Active
(Example: London → Tokyo flight, arrives 9:00 AM)
Goal: Stay awake until at least 9:00 PM local time to reset your body clock.
9:00–11:00 AM – Arrive, clear customs, get your bearings
- Immigration + luggage may take 60–90 minutes
- Pick up your Wi-Fi or SIM card
- Grab a bottle of water or light snack before heading out
11:00 AM–12:30 PM – Travel to your hotel
- Use public transport like Narita Express or Haruka
- If too early to check in, leave your bags at the front desk
12:30–2:00 PM – Light lunch + walking in daylight
- Eat something easy on the stomach (udon, curry rice, rice balls)
- Walk outdoors: sunlight helps reset your circadian rhythm
- Visit a nearby park, shopping arcade, or calm temple
2:00–4:00 PM – Shower and unpack
- Refresh yourself, but avoid lying in bed
- A warm shower helps fight off fatigue
4:00–6:00 PM – One short nearby activity
- Avoid museums or long tours
- Explore a neighborhood like Ueno, Shibuya, or Namba
- Take photos, shop lightly, or sit at a café
6:00–7:30 PM – Early dinner
- Casual Japanese meal (tonkatsu, soba, teishoku set)
- Keep it light—no overdrinking or heavy meat
- Drink lots of water
8:00–9:30 PM – Wind down
- Take a bath or foot soak
- Prepare for bed with soft lighting, no screens
- Sleep no earlier than 9:00 PM for best results
🌇 Afternoon Arrivals: Avoid the Nap Trap
(Example: LAX → Haneda, arrives 3:30 PM)
Goal: Ease into the time zone and stay awake until at least 10:00 PM.
3:30–5:00 PM – Airport formalities
- Immigration, bags, transport card setup
- Head straight to your accommodation
5:00–6:30 PM – Light meal + walk
- Eat near your hotel, nothing too salty or spicy
- Take a neighborhood stroll to stay in motion
- Don’t lie down yet!
6:30–8:30 PM – Settle in
- Shower, unpack, set up devices
- Don’t nap—do something relaxing instead (journal, plan tomorrow)
8:30–10:00 PM – Prep for bed
- Stretch or take a warm bath
- No caffeine, no blue light
- Try reading or meditation
🌙 Evening Arrivals: Skip the Overthinking
(Example: Bangkok → Osaka, arrives 7:00 PM)
Goal: Get settled and go to bed at a reasonable time—no pressure.
7:00–9:00 PM – Exit airport and check in
- Use a taxi if tired, or hop on the airport express
- Don’t stress about sightseeing—focus on arrival
9:00–10:00 PM – Eat and unwind
- Grab conbini food or a quick bowl of ramen
- Drink water, unpack the essentials
- Set your alarm and try to sleep by midnight
🛌 General Tips for a Jet Lag–Friendly First Day
- ☀️ Get sunlight early and often—morning light helps the most
- 💧 Stay hydrated—jet lag gets worse with dehydration
- 🐢 Go slow—you don’t need to see everything right away
- 📵 Avoid screens 1 hour before bed to help melatonin production
- 💤 Use melatonin only if truly needed (1–3mg max, 30 min before sleep)
🎌 A Smooth Start is the Best Start
Beating jet lag isn’t about pushing yourself—it’s about pacing your body with care.
By following a mindful, daylight-rich timeline on your first day in Japan, you’ll fall into the rhythm of the country far more naturally.
✨ You didn’t fly halfway across the world just to nap. Let your first day be gentle, local, and full of light—and you’ll wake up truly ready for Japan.
🎥 For more travel tips and guides on all things Japan check out the PiQtour YouTube channel!
