Flight time & jet lag: Anchorage to San Francisco
Anchorage (ANC) → San Francisco (SFO) · 3,244 km (2,016 mi) · medium haul · intra north america
The flight from Anchorage (ANC) to San Francisco (SFO) takes 4h 19m to 5h 00m covering 3,244 km. San Francisco is 1 hour ahead of Anchorage, making this a light-severity jet lag route traveling east. Full circadian adjustment typically takes 1 day.
- Route:
- Anchorage (ANC) → San Francisco (SFO)
- Distance:
- 3,244 km (2,016 mi)
- Flight time:
- 4h 19m to 5h 00m gate-to-gate
- Time difference:
- +1 hours
- Jet lag severity:
- light (1 zone crossed)
- Recovery time:
- ~1 day
- Direction:
- eastbound
- Route type:
- medium-haul, intra north america
- Origin timezone:
- America/Anchorage
- Destination timezone:
- America/Los_Angeles
Anchorage to San Francisco: Route overview
This medium-haul route from Anchorage (ANC) to San Francisco (SFO) covers 3,244 km in approximately 4h 19m to 5h 00m, 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 passes through North America's airspace, with flight paths that may vary by season due to weather patterns along the corridor.
What makes the Anchorage–San Francisco 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 19m to 5h 00m flight duration itself and any associated sleep deprivation.
Arrival strategy for San Francisco
Arriving in San Francisco 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: Anchorage → San Francisco
When you arrive in San Francisco, your circadian rhythm is still running on Anchorage time. At 09:00 San Francisco 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 San Francisco (day 1)
How your body clock maps to local time upon arrival, before any adjustment.
| San Francisco Time | Your Body Clock (Anchorage) | 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 Anchorage to San Francisco 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 San Francisco
Day 1: Arrive in San Francisco 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 Anchorage → San Francisco 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 San Francisco's schedule.
Route Planner
Adjust departure date for DST-accurate results.
Business hours: Anchorage vs San Francisco
Anchorage and San Francisco 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 Anchorage (10:00–17:00 in San Francisco).
| Anchorage | San Francisco |
|---|---|
| 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 Anchorage / 10:00 San Francisco
- 13:00 Anchorage / 14:00 San Francisco
Seasonal and climate factors
Flight times between Anchorage and San Francisco can vary by 15–30 minutes seasonally due to shifting wind patterns along this medium-haul corridor. San Francisco at 38°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 Anchorage–San Francisco flight time is estimated
The 4h 19m to 5h 00m estimate for Anchorage to San Francisco is derived from the 3,244-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 ANC and SFO. 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 Anchorage–San Francisco 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 Anchorage (United States) with San Francisco (United States).
Frequently asked questions: Anchorage to San Francisco
How long is the flight from Anchorage to San Francisco?
What is the time difference between Anchorage and San Francisco?
How bad is jet lag flying from Anchorage to San Francisco?
Can I minimize jet lag on the Anchorage to San Francisco route?
Is it better to fly during the day or at night from Anchorage to San Francisco?
How long does jet lag last from Anchorage to San Francisco?
What about the return flight from San Francisco to Anchorage?
More questions about this route
Should I adjust my schedule before flying from Anchorage to San Francisco?
What are the best business hours to schedule meetings between Anchorage and San Francisco?
How is the Anchorage to San Francisco flight time calculated?
Assumptions & notes
- Flight time based on Haversine great-circle distance (3,244 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: ANC (America/Anchorage) → SFO (America/Los_Angeles)