The business travel platform combined findings from circadian rhythm studies with flight duration, effective time-zone changes and estimated recovery periods. It then identified the direct, long-haul business routes most likely to cause significant jet lag.
Top 10 global business travel routes for jet lag severity:
Rank | Route | Effective time zone shift | Flight duration (hours) | Estimated recovery days* | Jet lag severity score /10 |
1 | Singapore to New York | 11 | 18:25 | 11 | 9.86 |
2 | Hong Kong to Boston | 11 | 15:55 | 11 | 9.78 |
3 | Hong Kong to New York | 11 | 15:35 | 11 | 9.73 |
4 | Hong Kong to Toronto | 11 | 15:00 | 11 | 9.56 |
5 | Hong Kong to Chicago | 10 | 14:45 | 10 | 9.10 |
5 | Hong Kong to Dallas | 10 | 14:45 | 10 | 9.10 |
7 | Seoul to New York | 10 | 14:05 | 10 | 8.95 |
8 | Seoul to Boston | 10 | 13:50 | 10 | 8.83 |
8 | Seoul to Washington, D.C. | 10 | 13:50 | 10 | 8.83 |
10 | Seoul to Toronto | 10 | 13:20 | 10 | 8.63 |
*(Based on travel direction and the number of time zones crossed)
The Singapore-to-New York service ranked as the most disruptive route overall. It combines the longest flight time in the ranking, at 18 hours and 25 minutes, with an effective time-zone shift of 11 hours.
Under the model used for the study, the Singapore–New York journey has an estimated recovery time of 11 days. This places it among the most challenging direct flights for travellers adjusting their body clocks.
The Hong Kong-to-Boston route ranked second. It combines an effective time-zone shift of 11 hours with a flight duration of just under 16 hours.
The study also estimated an 11-day recovery period for travellers flying from Hong Kong to Boston. As a result, the route ranked among the most jet-lag-intensive business journeys included in the analysis.
Hong Kong to New York was also listed among the most disruptive routes. New York’s position as a major international business centre makes the connection relevant for professionals travelling between Asia and North America.
However, the route combines an effective time-zone change of 11 hours with a flight duration of 15 hours and 35 minutes. These factors contributed to its high position in the business travel jet lag ranking.
Joshua Wood, director of business travel at Booking.com for Business, said flight timing could affect how quickly employees adjust and resume work after arrival. “Small decisions – like choosing a flight that arrives at the right time of day – can make a meaningful difference in how quickly someone can perform when they land. The key is thinking carefully about when a journey starts, not just when it ends. Selecting departure times that align with more favourable arrival windows can help reduce exposure to disruptive light patterns and support faster adjustment on arrival.
“For travel managers, this means looking beyond cost and convenience alone. Considering factors such as time zones, departure and arrival times, and recovery periods can help create travel plans that are better aligned with employee well-being and business outcomes.”
