Flight time & jet lag: Cairo to London
Cairo (CAI) → London (LHR) · 3,532 km (2,195 mi) · medium haul · europe africa
The flight from Cairo (CAI) to London (LHR) takes 4h 39m to 5h 22m covering 3,532 km. London is 2 hours behind Cairo, making this a light-severity jet lag route traveling west. Full circadian adjustment typically takes 2 days.
- Route:
- Cairo (CAI) → London (LHR)
- Distance:
- 3,532 km (2,195 mi)
- Flight time:
- 4h 39m to 5h 22m gate-to-gate
- Time difference:
- -2 hours
- Jet lag severity:
- light (2 zones crossed)
- Recovery time:
- ~2 days
- Direction:
- westbound
- Route type:
- medium-haul, europe africa
- Origin timezone:
- Africa/Cairo
- Destination timezone:
- Europe/London
Cairo to London: Route overview
This medium-haul route from Cairo (CAI) to London (LHR) covers 3,532 km in approximately 4h 39m to 5h 22m, crossing 2 time zones westbound. With only a 2-hour time difference, most travelers adjust within a day, though the medium-haul journey may still cause travel fatigue. The route transitions between subtropical and temperate climate zones, so expect a significant change in daylight duration and intensity that influences your circadian adjustment strategy.
What makes the Cairo–London route different
With only 2 hours 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 39m to 5h 22m flight duration itself and any associated sleep deprivation.
Arrival strategy for London
Arriving in London after a 2-hour westward shift gives you a slightly longer day. Your body clock will be 2 hours ahead of local time, so you may feel sleepy earlier than locals. Compensate by seeking bright afternoon and evening light in London, which helps delay your body clock. Try to stay awake until at least 21:00 local time on your first evening.
Circadian rhythm analysis: Cairo → London
When you arrive in London, your circadian rhythm is still running on Cairo time. At 09:00 London time, your body reads 11:00 — a reasonable waking hour internally, so morning performance should be manageable. The main westbound challenge is that by 22:00 local, your body clock reads 00:00 — the deep night on your internal clock. You will feel intensely sleepy well before the local bedtime. Your circadian system adjusts at roughly 1 to 1.5 hours per day, so expect 2 days for full alignment.
Your body clock in London (day 1)
How your body clock maps to local time upon arrival, before any adjustment.
| London Time | Your Body Clock (Cairo) | How You Feel | Recommendation |
|---|---|---|---|
| 06:00 | 08:00 | Morning alertness building. Moderate energy. | Good window for bright light exposure if adjusting eastward. |
| 09:00 | 11:00 | Peak morning alertness on body time. | Productive window. Use this energy for important tasks. |
| 12:00 | 14:00 | Post-lunch dip. Moderate energy. | Brief 20-min nap acceptable if severely fatigued. Avoid long naps. |
| 15:00 | 17:00 | Afternoon alertness on body time. | Good window for light exposure if adjusting westward. |
| 18:00 | 20:00 | Evening wind-down. Melatonin starting to rise. | Dim lights and avoid screens if you need to stay awake longer. |
| 21:00 | 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. |
| 00:00 | 02:00 | Deep sleep phase. Intense drowsiness likely. | If awake, use bright light to push clock forward. Avoid driving or complex tasks. |
| 03:00 | 05:00 | Early wake phase. Groggy, low energy. | Light physical activity helps. Coffee is acceptable if 8+ hours before target bedtime. |
Pre-departure preparation
For this 2-hour westward shift to London, start 2 days before departure by delaying your bedtime by 60 minutes each night. Seek bright light in the evening hours to help push your clock later. On the flight, try to stay awake if arriving during London's daytime. This gradual shift can significantly ease your transition upon arrival.
Your first 72 hours in London
Day 1 in London: Your body is ~2 hours off local time. Stay active and seek afternoon sunlight. Push bedtime to at least 21:00 local. Eat at local mealtimes even if not hungry. Caffeine is fine before 16:00, not after. Day 2: ~1 hours off. Continue late afternoon (15:00–18:00) light exposure. Sleep quality should improve. Day 3: ~0 hours off. You should feel mostly adjusted. Return to normal activities.
Recovery timeline
Full circadian adjustment for the Cairo → London route typically takes 2 days, based on the body's natural adaptation rate of ~1 to 1.5 hours per day for westbound travel. During this period, expect gradually improving sleep quality, with the most noticeable symptoms (fatigue, difficulty concentrating, appetite changes) during the first 2 days. By day 2, most travelers report feeling fully synchronized with London's schedule.
Route Planner
Adjust departure date for DST-accurate results.
Business hours: Cairo vs London
Cairo and London share 7 overlapping business hours, providing a reasonable window for scheduling calls and meetings. The most productive overlap falls between 11:00 and 17:00 in Cairo (09:00–15:00 in London).
| Cairo | London |
|---|---|
| 11:00 | 09:00 |
| 12:00 | 10:00 |
| 13:00 | 11:00 |
| 14:00 | 12:00 |
| 15:00 | 13:00 |
| 16:00 | 14:00 |
| 17:00 | 15:00 |
- 11:00 Cairo / 09:00 London
- 14:00 Cairo / 12:00 London
Seasonal and climate factors
Flight times between Cairo and London can vary by 15–30 minutes seasonally due to shifting wind patterns along this medium-haul corridor. London at 51°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 Cairo–London flight time is estimated
The 4h 39m to 5h 22m estimate for Cairo to London is derived from the 3,532-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 CAI and LHR. 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 Cairo–London corridor have a moderate effect on flight time. Westbound flights may encounter mild headwinds from the general west-to-east upper atmospheric flow.
Practical travel context
This medium-haul route connects Cairo (Egypt) with London (United Kingdom).
Frequently asked questions: Cairo to London
How long is the flight from Cairo to London?
What is the time difference between Cairo and London?
How bad is jet lag flying from Cairo to London?
Can I minimize jet lag on the Cairo to London route?
Is it better to fly during the day or at night from Cairo to London?
How long does jet lag last from Cairo to London?
What about the return flight from London to Cairo?
More questions about this route
Should I adjust my schedule before flying from Cairo to London?
What are the best business hours to schedule meetings between Cairo and London?
How is the Cairo to London flight time calculated?
Assumptions & notes
- Flight time based on Haversine great-circle distance (3,532 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: CAI (Africa/Cairo) → LHR (Europe/London)