Flight time & jet lag: Amsterdam to Cairo
Amsterdam (AMS) → Cairo (CAI) · 3,287 km (2,042 mi) · medium haul · europe africa
The flight from Amsterdam (AMS) to Cairo (CAI) takes 4h 22m to 5h 03m covering 3,287 km. Cairo is 1 hour ahead of Amsterdam, making this a light-severity jet lag route traveling east. Full circadian adjustment typically takes 1 day.
- Route:
- Amsterdam (AMS) → Cairo (CAI)
- Distance:
- 3,287 km (2,042 mi)
- Flight time:
- 4h 22m to 5h 03m gate-to-gate
- Time difference:
- +1 hours
- Jet lag severity:
- light (1 zone crossed)
- Recovery time:
- ~1 day
- Direction:
- eastbound
- Route type:
- medium-haul, europe africa
- Origin timezone:
- Europe/Amsterdam
- Destination timezone:
- Africa/Cairo
Amsterdam to Cairo: Route overview
This medium-haul route from Amsterdam (AMS) to Cairo (CAI) covers 3,287 km in approximately 4h 22m to 5h 03m, crossing 1 time zone eastbound. With only a 1-hour time difference, most travelers adjust within a day, though the medium-haul journey may still cause travel fatigue. The route transitions between temperate and subtropical climate zones, so expect a significant change in daylight duration and intensity that influences your circadian adjustment strategy.
What makes the Amsterdam–Cairo route different
With only 1 hour of time difference, this route sits at the threshold where jet lag is barely noticeable for most travelers. The bigger factor is likely the 4h 22m to 5h 03m flight duration itself and any associated sleep deprivation.
Arrival strategy for Cairo
Arriving in Cairo after a 1-hour eastward shift, your body will think it is 1 hours earlier than the local clock shows. If you arrive in the morning, push through fatigue and get outside in bright daylight. If you arrive in the evening, eat a light meal and go to bed at the local time — you may wake early, but resist getting up until at least 05:00.
Circadian rhythm analysis: Amsterdam → Cairo
When you arrive in Cairo, your circadian rhythm is still running on Amsterdam time. At 09:00 Cairo time, your body clock reads 08:00 — already a reasonable waking hour. The disruption is moderate, and you should be able to function with some effort. By 22:00 local time (when you should sleep), your body reads 21:00 — approaching your natural evening. Sleep onset should be achievable with proper wind-down routine. Your circadian system adjusts at roughly 1 hour per day, so expect 1 day for full alignment.
Your body clock in Cairo (day 1)
How your body clock maps to local time upon arrival, before any adjustment.
| Cairo Time | Your Body Clock (Amsterdam) | How You Feel | Recommendation |
|---|---|---|---|
| 06:00 | 05:00 | Early wake phase. Groggy, low energy. | Light physical activity helps. Coffee is acceptable if 8+ hours before target bedtime. |
| 09:00 | 08:00 | Morning alertness building. Moderate energy. | Good window for bright light exposure if adjusting eastward. |
| 12:00 | 11:00 | Peak morning alertness on body time. | Productive window. Use this energy for important tasks. |
| 15:00 | 14:00 | Post-lunch dip. Moderate energy. | Brief 20-min nap acceptable if severely fatigued. Avoid long naps. |
| 18:00 | 17:00 | Afternoon alertness on body time. | Good window for light exposure if adjusting westward. |
| 21:00 | 20:00 | Evening wind-down. Melatonin starting to rise. | Dim lights and avoid screens if you need to stay awake longer. |
| 00:00 | 23:00 | Natural sleep window on body time. | Ideal time to sleep if it aligns with local night. If not, use bright light to delay. |
| 03:00 | 02:00 | Deep sleep phase. Intense drowsiness likely. | If awake, use bright light to push clock forward. Avoid driving or complex tasks. |
Pre-departure preparation
With minimal time zone change, no pre-departure sleep adjustment is necessary for this Amsterdam to Cairo route. Focus instead on arriving well-rested: maintain your normal sleep schedule in the days before travel, stay hydrated, and avoid alcohol on the flight.
Your first 72 hours in Cairo
Day 1: Arrive in Cairo and follow local time immediately. Eat meals at normal local hours and get outside in daylight. Day 2: You should feel fully adjusted. Resume normal activities. Day 3: No residual effects expected.
Recovery timeline
Full circadian adjustment for the Amsterdam → Cairo route typically takes 1 day, based on the body's natural adaptation rate of ~1 hour per day for eastbound travel. During this period, expect gradually improving sleep quality, with the most noticeable symptoms (fatigue, difficulty concentrating, appetite changes) during the first 1 days. By day 1, most travelers report feeling fully synchronized with Cairo's schedule.
Route Planner
Adjust departure date for DST-accurate results.
Business hours: Amsterdam vs Cairo
Amsterdam and Cairo share 8 overlapping business hours, providing a reasonable window for scheduling calls and meetings. The most productive overlap falls between 09:00 and 16:00 in Amsterdam (10:00–17:00 in Cairo).
| Amsterdam | Cairo |
|---|---|
| 09:00 | 10:00 |
| 10:00 | 11:00 |
| 11:00 | 12:00 |
| 12:00 | 13:00 |
| 13:00 | 14:00 |
| 14:00 | 15:00 |
| 15:00 | 16:00 |
| 16:00 | 17:00 |
- 09:00 Amsterdam / 10:00 Cairo
- 13:00 Amsterdam / 14:00 Cairo
Seasonal and climate factors
Flight times between Amsterdam and Cairo can vary by 15–30 minutes seasonally due to shifting wind patterns along this medium-haul corridor. Cairo at 30°N experiences moderate seasonal daylight variation. Summer offers longer evenings useful for westward adjustment, while winter's earlier sunsets support eastward adjustment schedules.
How the Amsterdam–Cairo flight time is estimated
The 4h 22m to 5h 03m estimate for Amsterdam to Cairo is derived from the 3,287-km great-circle distance. Medium-haul flights balance cruise and non-cruise phases, achieving effective speeds of 780–850 km/h. An additional 30–50 minutes accounts for taxi, takeoff, climb, descent, approach, and taxi at both AMS and CAI. Actual routing through controlled airspace may add 3–8% distance beyond the great-circle path due to air traffic corridors and restricted zones along the way.
Wind patterns and flight duration
Prevailing winds along the Amsterdam–Cairo corridor have a moderate effect on flight time. The general west-to-east flow of upper-level winds at these latitudes provides a slight tailwind advantage.
Practical travel context
This medium-haul route connects Amsterdam (Netherlands) with Cairo (Egypt).
Frequently asked questions: Amsterdam to Cairo
How long is the flight from Amsterdam to Cairo?
What is the time difference between Amsterdam and Cairo?
How bad is jet lag flying from Amsterdam to Cairo?
Can I minimize jet lag on the Amsterdam to Cairo route?
Is it better to fly during the day or at night from Amsterdam to Cairo?
How long does jet lag last from Amsterdam to Cairo?
What about the return flight from Cairo to Amsterdam?
More questions about this route
Should I adjust my schedule before flying from Amsterdam to Cairo?
What are the best business hours to schedule meetings between Amsterdam and Cairo?
How is the Amsterdam to Cairo flight time calculated?
Assumptions & notes
- Flight time based on Haversine great-circle distance (3,287 km) with speed heuristics.
- Cruise speed: 780–850 km/h + 30–50 min ground/air overhead.
- Time difference is approximate and may shift during DST transitions.
- Jet lag plan is general wellness guidance, not medical advice.
- Route: AMS (Europe/Amsterdam) → CAI (Africa/Cairo)