Flight time & jet lag: Sofia to Rome

Sofia to Rome: Route overview

Connecting Sofia and Rome across 924 km of European airspace, this short-haul route typically takes 1h 44m to 2h 15m with a 1-hour time difference between the two cities. With only a 1-hour time difference, most travelers adjust within a day, though the short-haul journey may still cause travel fatigue. Both cities sit at similar temperate latitudes, meaning daylight patterns will feel familiar upon arrival — a helpful factor for circadian adjustment.

What makes the Sofia–Rome 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 1h 44m to 2h 15m flight duration itself and any associated sleep deprivation.

Arrival strategy for Rome

Arriving in Rome 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 Rome, which helps delay your body clock. Try to stay awake until at least 21:00 local time on your first evening.

Circadian rhythm analysis: Sofia → Rome

When you arrive in Rome, your circadian rhythm is still running on Sofia time. At 09:00 Rome 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 Rome (day 1)

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

Pre-departure preparation

With minimal time zone change, no pre-departure sleep adjustment is necessary for this Sofia to Rome 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 Rome

Day 1: Arrive in Rome 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 Sofia → Rome 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 Rome's schedule.

Route Planner

Adjust departure date for DST-accurate results.

Business hours: Sofia vs Rome

Seasonal and climate factors

Short-haul flight times on this short-haul route are less affected by seasonal wind patterns, though winter weather can cause delays at both Sofia and Rome airports. Rome at 42°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 Sofia–Rome flight time is estimated

The 1h 44m to 2h 15m estimate for Sofia to Rome is derived from the 924-km great-circle distance. As a short-haul route, a larger proportion of flight time is spent climbing and descending rather than at optimal cruise altitude, resulting in a lower effective speed of 650–750 km/h. An additional 30–50 minutes accounts for taxi, takeoff, climb, descent, approach, and taxi at both SOF and FCO. 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

On this short 924-km route, wind effects are relatively minor compared to the fixed overhead of taxi, takeoff, and landing. The main variable in flight time is airport congestion and weather at SOF and FCO.

Practical travel context

This intra-European route connects Sofia (Bulgaria) with Rome (Italy). Flights are typically operated by both full-service and low-cost carriers, with high frequency during business days.

Frequently asked questions: Sofia to Rome

More questions about this route

Related routes