Flight time & jet lag: Phoenix to Seattle
Phoenix (PHX) → Seattle (SEA) · 1,782 km (1,107 mi) · medium haul · intra north america
The flight from Phoenix (PHX) to Seattle (SEA) takes 2h 36m to 3h 07m covering 1,782 km. Seattle is 1 hour behind Phoenix, making this a light-severity jet lag route traveling west. Full circadian adjustment typically takes 1 day.
- Route:
- Phoenix (PHX) → Seattle (SEA)
- Distance:
- 1,782 km (1,107 mi)
- Flight time:
- 2h 36m to 3h 07m gate-to-gate
- Time difference:
- -1 hours
- Jet lag severity:
- light (1 zone crossed)
- Recovery time:
- ~1 day
- Direction:
- westbound
- Route type:
- medium-haul, intra north america
- Origin timezone:
- America/Phoenix
- Destination timezone:
- America/Los_Angeles
Phoenix to Seattle: Route overview
This medium-haul route from Phoenix (PHX) to Seattle (SEA) covers 1,782 km in approximately 2h 36m to 3h 07m, crossing 1 time zone westbound. 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 subtropical and temperate climate zones, so expect a significant change in daylight duration and intensity that influences your circadian adjustment strategy.
What makes the Phoenix–Seattle 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 2h 36m to 3h 07m flight duration itself and any associated sleep deprivation.
Arrival strategy for Seattle
Arriving in Seattle after a 1-hour westward shift gives you a slightly longer day. Your body clock will be 1 hours ahead of local time, so you may feel sleepy earlier than locals. Compensate by seeking bright afternoon and evening light in Seattle, which helps delay your body clock. Try to stay awake until at least 21:00 local time on your first evening.
Circadian rhythm analysis: Phoenix → Seattle
When you arrive in Seattle, your circadian rhythm is still running on Phoenix time. At 09:00 Seattle time, your body reads 10:00 — 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 23:00 — past your natural bedtime. You will likely feel premature sleepiness in the late afternoon or early evening. Your circadian system adjusts at roughly 1 to 1.5 hours per day, so expect 1 day for full alignment.
Your body clock in Seattle (day 1)
How your body clock maps to local time upon arrival, before any adjustment.
| Seattle Time | Your Body Clock (Phoenix) | How You Feel | Recommendation |
|---|---|---|---|
| 06:00 | 07:00 | Morning alertness building. Moderate energy. | Good window for bright light exposure if adjusting eastward. |
| 09:00 | 10:00 | Peak morning alertness on body time. | Productive window. Use this energy for important tasks. |
| 12:00 | 13:00 | Post-lunch dip. Moderate energy. | Brief 20-min nap acceptable if severely fatigued. Avoid long naps. |
| 15:00 | 16:00 | Afternoon alertness on body time. | Good window for light exposure if adjusting westward. |
| 18:00 | 19:00 | Evening wind-down. Melatonin starting to rise. | Dim lights and avoid screens if you need to stay awake longer. |
| 21:00 | 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. |
| 00:00 | 01:00 | Deep sleep phase. Intense drowsiness likely. | If awake, use bright light to push clock forward. Avoid driving or complex tasks. |
| 03:00 | 04:00 | Early wake phase. Groggy, low energy. | Light physical activity helps. Coffee is acceptable if 8+ hours before target bedtime. |
Pre-departure preparation
With minimal time zone change, no pre-departure sleep adjustment is necessary for this Phoenix to Seattle 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 Seattle
Day 1: Arrive in Seattle 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 Phoenix → Seattle route typically takes 1 day, 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 1 days. By day 1, most travelers report feeling fully synchronized with Seattle's schedule.
Route Planner
Adjust departure date for DST-accurate results.
Business hours: Phoenix vs Seattle
Phoenix and Seattle share 8 overlapping business hours, providing a reasonable window for scheduling calls and meetings. The most productive overlap falls between 10:00 and 17:00 in Phoenix (09:00–16:00 in Seattle).
| Phoenix | Seattle |
|---|---|
| 10:00 | 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 | 16:00 |
- 10:00 Phoenix / 09:00 Seattle
- 14:00 Phoenix / 13:00 Seattle
Seasonal and climate factors
Flight times between Phoenix and Seattle can vary by 15–30 minutes seasonally due to shifting wind patterns along this medium-haul corridor. Seattle at 47°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 Phoenix–Seattle flight time is estimated
The 2h 36m to 3h 07m estimate for Phoenix to Seattle is derived from the 1,782-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 PHX and SEA. 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 Phoenix–Seattle 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 Phoenix (United States) with Seattle (United States).
Frequently asked questions: Phoenix to Seattle
How long is the flight from Phoenix to Seattle?
What is the time difference between Phoenix and Seattle?
How bad is jet lag flying from Phoenix to Seattle?
Can I minimize jet lag on the Phoenix to Seattle route?
Is it better to fly during the day or at night from Phoenix to Seattle?
How long does jet lag last from Phoenix to Seattle?
What about the return flight from Seattle to Phoenix?
More questions about this route
Should I adjust my schedule before flying from Phoenix to Seattle?
What are the best business hours to schedule meetings between Phoenix and Seattle?
How is the Phoenix to Seattle flight time calculated?
Assumptions & notes
- Flight time based on Haversine great-circle distance (1,782 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: PHX (America/Phoenix) → SEA (America/Los_Angeles)