Flight time & jet lag: Honolulu to Los Angeles
Honolulu (HNL) → Los Angeles (LAX) · 4,108 km (2,553 mi) · medium haul · intra north america
The flight from Honolulu (HNL) to Los Angeles (LAX) takes 5h 20m to 6h 06m covering 4,108 km. Los Angeles is 2 hours ahead of Honolulu, making this a light-severity jet lag route traveling east. Full circadian adjustment typically takes 2 days.
- Route:
- Honolulu (HNL) → Los Angeles (LAX)
- Distance:
- 4,108 km (2,553 mi)
- Flight time:
- 5h 20m to 6h 06m gate-to-gate
- Time difference:
- +2 hours
- Jet lag severity:
- light (2 zones crossed)
- Recovery time:
- ~2 days
- Direction:
- eastbound
- Route type:
- medium-haul, intra north america
- Origin timezone:
- Pacific/Honolulu
- Destination timezone:
- America/Los_Angeles
Honolulu to Los Angeles: Route overview
This medium-haul route from Honolulu (HNL) to Los Angeles (LAX) covers 4,108 km in approximately 5h 20m to 6h 06m, crossing 2 time zones eastbound. 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 tropical and subtropical climate zones, so expect a significant change in daylight duration and intensity that influences your circadian adjustment strategy.
What makes the Honolulu–Los Angeles 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 5h 20m to 6h 06m flight duration itself and any associated sleep deprivation.
Arrival strategy for Los Angeles
Arriving in Los Angeles after a 2-hour eastward shift, your body will think it is 2 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: Honolulu → Los Angeles
When you arrive in Los Angeles, your circadian rhythm is still running on Honolulu time. At 09:00 Los Angeles time, your body clock reads 07:00 — early morning on your body clock. You will feel groggy but functional, with energy building through the local morning. By 22:00 local time (when you should sleep), your body reads 20:00 — 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 2 days for full alignment.
Your body clock in Los Angeles (day 1)
How your body clock maps to local time upon arrival, before any adjustment.
| Los Angeles Time | Your Body Clock (Honolulu) | How You Feel | Recommendation |
|---|---|---|---|
| 06:00 | 04:00 | Early wake phase. Groggy, low energy. | Light physical activity helps. Coffee is acceptable if 8+ hours before target bedtime. |
| 09:00 | 07:00 | Morning alertness building. Moderate energy. | Good window for bright light exposure if adjusting eastward. |
| 12:00 | 10:00 | Peak morning alertness on body time. | Productive window. Use this energy for important tasks. |
| 15:00 | 13:00 | Post-lunch dip. Moderate energy. | Brief 20-min nap acceptable if severely fatigued. Avoid long naps. |
| 18:00 | 16:00 | Afternoon alertness on body time. | Good window for light exposure if adjusting westward. |
| 21:00 | 19:00 | Evening wind-down. Melatonin starting to rise. | Dim lights and avoid screens if you need to stay awake longer. |
| 00:00 | 22:00 | 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 | 01:00 | Deep sleep phase. Intense drowsiness likely. | If awake, use bright light to push clock forward. Avoid driving or complex tasks. |
Pre-departure preparation
To prepare for this 2-hour eastward shift to Los Angeles, begin adjusting 2 days before departure. Each night, move your bedtime 60 minutes earlier and wake correspondingly earlier. Seek bright light immediately upon waking. On departure day, set your watch to Los Angeles time and begin eating meals on that schedule. This pre-adjustment can reduce your recovery time by 1–2 days.
Your first 72 hours in Los Angeles
Day 1 in Los Angeles: Your body is ~2 hours off local time. Get bright sunlight in the morning. Avoid napping past 14:00. Eat at local mealtimes even if not hungry. Caffeine is fine before 14:00, not after. Day 2: ~1 hours off. Continue morning (07:00–10:00) 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 Honolulu → Los Angeles route typically takes 2 days, 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 2 days. By day 2, most travelers report feeling fully synchronized with Los Angeles's schedule.
Route Planner
Adjust departure date for DST-accurate results.
Business hours: Honolulu vs Los Angeles
Honolulu and Los Angeles share 7 overlapping business hours, providing a reasonable window for scheduling calls and meetings. The most productive overlap falls between 09:00 and 15:00 in Honolulu (11:00–17:00 in Los Angeles).
| Honolulu | Los Angeles |
|---|---|
| 09:00 | 11:00 |
| 10:00 | 12:00 |
| 11:00 | 13:00 |
| 12:00 | 14:00 |
| 13:00 | 15:00 |
| 14:00 | 16:00 |
| 15:00 | 17:00 |
- 09:00 Honolulu / 11:00 Los Angeles
- 12:00 Honolulu / 14:00 Los Angeles
Seasonal and climate factors
Flight times between Honolulu and Los Angeles can vary by 15–30 minutes seasonally due to shifting wind patterns along this medium-haul corridor. Los Angeles at 34°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 Honolulu–Los Angeles flight time is estimated
The 5h 20m to 6h 06m estimate for Honolulu to Los Angeles is derived from the 4,108-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 HNL and LAX. 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 Honolulu–Los Angeles 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 Honolulu (United States) with Los Angeles (United States).
Frequently asked questions: Honolulu to Los Angeles
How long is the flight from Honolulu to Los Angeles?
What is the time difference between Honolulu and Los Angeles?
How bad is jet lag flying from Honolulu to Los Angeles?
Can I minimize jet lag on the Honolulu to Los Angeles route?
Is it better to fly during the day or at night from Honolulu to Los Angeles?
How long does jet lag last from Honolulu to Los Angeles?
What about the return flight from Los Angeles to Honolulu?
More questions about this route
Should I adjust my schedule before flying from Honolulu to Los Angeles?
What are the best business hours to schedule meetings between Honolulu and Los Angeles?
How is the Honolulu to Los Angeles flight time calculated?
Assumptions & notes
- Flight time based on Haversine great-circle distance (4,108 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: HNL (Pacific/Honolulu) → LAX (America/Los_Angeles)