Flight time & jet lag: San Francisco to New York

San Francisco to New York: Route overview

This medium-haul route from San Francisco (SFO) to New York (JFK) covers 4,152 km in approximately 5h 23m to 6h 09m, 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. Both cities sit at similar temperate latitudes, meaning daylight patterns will feel familiar upon arrival — a helpful factor for circadian adjustment.

What makes the San Francisco–New York route different

The specific combination of 4,152 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 New York

Arriving in New York 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 → New York

When you arrive in New York, your circadian rhythm is still running on San Francisco time. At 09:00 New York 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 New York (day 1)

How your body clock maps to local time upon arrival, before any adjustment.

Pre-departure preparation

To prepare for this 3-hour eastward shift to New York, 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 New York 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 New York

Day 1 in New York: 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 → New York 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 New York's schedule.

Route Planner

Adjust departure date for DST-accurate results.

Jet lag adjustment plan: San Francisco → New York

Noticeable fatigue and sleep disruption for 2–3 days. Plan for adjustment.

Business hours: San Francisco vs New York

Seasonal and climate factors

Flight times between San Francisco and New York can vary by 15–30 minutes seasonally due to shifting wind patterns along this medium-haul corridor. New York at 41°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–New York flight time is estimated

The 5h 23m to 6h 09m estimate for San Francisco to New York is derived from the 4,152-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 JFK. 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–New York 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 New York (United States). Most travelers on stays of 3 days or longer will benefit from fully adjusting to New York'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 New York

More questions about this route

Related routes