Flight time & jet lag: San Francisco to Miami
San Francisco (SFO) → Miami (MIA) · 4,154 km (2,581 mi) · medium haul · intra north america
The flight from San Francisco (SFO) to Miami (MIA) takes 5h 23m to 6h 10m covering 4,154 km. Miami is 3 hours ahead of San Francisco, making this a moderate-severity jet lag route traveling east. Full circadian adjustment typically takes 3 days.
- Route:
- San Francisco (SFO) → Miami (MIA)
- Distance:
- 4,154 km (2,581 mi)
- Flight time:
- 5h 23m to 6h 10m gate-to-gate
- Time difference:
- +3 hours
- Jet lag severity:
- moderate (3 zones crossed)
- Recovery time:
- ~3 days
- Direction:
- eastbound
- Route type:
- medium-haul, intra north america
- Origin timezone:
- America/Los_Angeles
- Destination timezone:
- America/New_York
San Francisco to Miami: Route overview
This medium-haul route from San Francisco (SFO) to Miami (MIA) covers 4,154 km in approximately 5h 23m to 6h 10m, crossing 3 time zones eastbound. The 3-hour eastbound shift means your body clock will be noticeably out of sync for 2–3 days, affecting sleep quality, appetite, and concentration at your destination. 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 San Francisco–Miami route different
The specific combination of 4,154 km distance, 3-hour time difference, and eastbound direction places this route in the moderate jet lag category. Compared to a same-distance route with fewer time zones crossed, the circadian challenge here is the dominant factor in post-arrival recovery.
Arrival strategy for Miami
Arriving in Miami after a 3-hour eastward shift, your body will think it is 3 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: San Francisco → Miami
When you arrive in Miami, your circadian rhythm is still running on San Francisco time. At 09:00 Miami time, your body clock reads 06:00 — 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 19:00 — 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 3 days for full alignment.
Your body clock in Miami (day 1)
How your body clock maps to local time upon arrival, before any adjustment.
| Miami Time | Your Body Clock (San Francisco) | How You Feel | Recommendation |
|---|---|---|---|
| 06:00 | 03:00 | Deep sleep phase. Intense drowsiness likely. | If awake, use bright light to push clock forward. Avoid driving or complex tasks. |
| 09:00 | 06:00 | Early wake phase. Groggy, low energy. | Light physical activity helps. Coffee is acceptable if 8+ hours before target bedtime. |
| 12:00 | 09:00 | Morning alertness building. Moderate energy. | Good window for bright light exposure if adjusting eastward. |
| 15:00 | 12:00 | Peak morning alertness on body time. | Productive window. Use this energy for important tasks. |
| 18:00 | 15:00 | Post-lunch dip. Moderate energy. | Brief 20-min nap acceptable if severely fatigued. Avoid long naps. |
| 21:00 | 18:00 | Afternoon alertness on body time. | Good window for light exposure if adjusting westward. |
| 00:00 | 21:00 | Evening wind-down. Melatonin starting to rise. | Dim lights and avoid screens if you need to stay awake longer. |
| 03:00 | 00:00 | 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 3-hour eastward shift to Miami, begin adjusting 3 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 Miami 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 Miami
Day 1 in Miami: Your body is ~3 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: ~2 hours off. Continue morning (07:00–10:00) light exposure. Sleep quality should improve. Day 3: ~1 hours off. You should feel mostly adjusted. Return to normal activities.
Recovery timeline
Full circadian adjustment for the San Francisco → Miami route typically takes 3 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 3 days. By day 3, most travelers report feeling fully synchronized with Miami's schedule.
Route Planner
Adjust departure date for DST-accurate results.
Jet lag adjustment plan: San Francisco → Miami
Noticeable fatigue and sleep disruption for 2–3 days. Plan for adjustment.
| Day | Sleep Window | Light Exposure | Caffeine Cutoff | Notes |
|---|---|---|---|---|
| Arrival Day | 00:00 – 08:00 | Seek bright light 08:00 – 11:00 (morning) | 16:00 | Arrival day. Adjust meal times to local schedule. Stay hydrated. |
| Day 1 | 23:00 – 07:00 | Seek bright light 07:00 – 10:00 (morning) | 15:00 | Body clock shifted ~1h of 3h. Gradually advance your schedule. |
| Day 2 | 23:00 – 07:00 | Seek bright light 07:00 – 10:00 (morning) | 15:00 | Nearly adjusted. Maintain local schedule. |
| Day 3 | 22:00 – 06:00 | Seek bright light 06:00 – 09:00 (morning) | 14:00 | Nearly adjusted. Maintain local schedule. |
Business hours: San Francisco vs Miami
San Francisco and Miami share 6 overlapping business hours, providing a reasonable window for scheduling calls and meetings. The most productive overlap falls between 09:00 and 14:00 in San Francisco (12:00–17:00 in Miami).
| San Francisco | Miami |
|---|---|
| 09:00 | 12:00 |
| 10:00 | 13:00 |
| 11:00 | 14:00 |
| 12:00 | 15:00 |
| 13:00 | 16:00 |
| 14:00 | 17:00 |
- 09:00 San Francisco / 12:00 Miami
- 12:00 San Francisco / 15:00 Miami
Seasonal and climate factors
Flight times between San Francisco and Miami can vary by 15–30 minutes seasonally due to shifting wind patterns along this medium-haul corridor. Miami at 26°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 San Francisco–Miami flight time is estimated
The 5h 23m to 6h 10m estimate for San Francisco to Miami is derived from the 4,154-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 SFO and MIA. 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 San Francisco–Miami 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 San Francisco (United States) with Miami (United States). Most travelers on stays of 3 days or longer will benefit from fully adjusting to Miami's local time, as the 3-hour shift is manageable within the first 2–3 days with proper light and sleep management.
Frequently asked questions: San Francisco to Miami
How long is the flight from San Francisco to Miami?
What is the time difference between San Francisco and Miami?
How bad is jet lag flying from San Francisco to Miami?
Can I minimize jet lag on the San Francisco to Miami route?
Is it better to fly during the day or at night from San Francisco to Miami?
How long does jet lag last from San Francisco to Miami?
What about the return flight from Miami to San Francisco?
More questions about this route
Should I adjust my schedule before flying from San Francisco to Miami?
What are the best business hours to schedule meetings between San Francisco and Miami?
How is the San Francisco to Miami flight time calculated?
Assumptions & notes
- Flight time based on Haversine great-circle distance (4,154 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: SFO (America/Los_Angeles) → MIA (America/New_York)