Flight time & jet lag: Sydney to New York

Sydney to New York: Route overview

This long-haul route from Sydney (SYD) to New York (JFK) covers 16,014 km in approximately 18h 18m to 20h 22m, crossing 15 time zones westbound. At 15 time zones crossed westbound, this is among the most demanding routes for jet lag. Full adjustment typically requires 7 days of deliberate sleep and light management. Additionally, this route crosses the equator, meaning seasons are reversed — if departing in winter, you arrive in summer conditions, which affects both your wardrobe planning and daylight exposure patterns for jet lag recovery.

What makes the Sydney–New York route different

While westbound travel is generally easier than eastbound (your day gets longer rather than shorter), crossing 15 time zones still creates substantial disruption. The advantage is that most people find it easier to stay awake past their usual bedtime than to fall asleep earlier.

Arrival strategy for New York

Flying west to New York gains you 15 hours, extending your arrival day. At 18:00 local time, your body will think it is 09:00 — meaning you will feel ready for sleep well before the local bedtime. Counter this by getting bright light in the late afternoon and early evening. Eat dinner at the local time, stay physically active, and push your bedtime to at least 21:00 local. Avoid morning light before 08:00 on the first few days, as this would advance your clock in the wrong direction.

Circadian rhythm analysis: Sydney → New York

When you arrive in New York, your circadian rhythm is still running on Sydney time. At 09:00 New York time, your body reads 00:00 — 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 13:00 — 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 7 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

For this 15-hour westward shift to New York, start 4 days before departure by delaying your bedtime by 225 minutes each night. Seek bright light in the evening hours to help push your clock later. On the flight, try to stay awake if arriving during New York's daytime. This gradual shift can significantly ease your transition upon arrival.

Your first 72 hours in New York

Day 1 in New York: Your body is ~15 hours off local time. Stay active and seek afternoon sunlight. Push bedtime to at least 21:00 local. Eat at local mealtimes even if not hungry. Caffeine is fine before 16:00, not after. Day 2: ~14 hours off. Continue late afternoon (15:00–18:00) light exposure. Sleep quality should improve. Day 3: ~12 hours off. Noticeable improvement. Maintain light and meal timing discipline.

Recovery timeline

Full circadian adjustment for the Sydney → New York route typically takes 7 days, 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 3 days. By day 7, most travelers report feeling fully synchronized with New York's schedule.

Route Planner

Adjust departure date for DST-accurate results.

Jet lag adjustment plan: Sydney → New York

Significant jet lag. Allow 4–7 days for full adjustment. Plan sleep and light exposure carefully.

Business hours: Sydney vs New York

Seasonal and climate factors

Flight times between Sydney and New York can vary by 15–30 minutes seasonally due to shifting wind patterns along this long-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 Sydney–New York flight time is estimated

The 18h 18m to 20h 22m estimate for Sydney to New York is derived from the 16,014-km great-circle distance. Long-haul flights spend most of their duration at optimal cruise altitude (typically 35,000–40,000 feet), achieving effective speeds of 820–900 km/h. An additional 30–50 minutes accounts for taxi, takeoff, climb, descent, approach, and taxi at both SYD and JFK. This oceanic route means actual flight paths follow organized track systems that may deviate from the great-circle distance, potentially adding 5–10% to the theoretical minimum path. Prevailing winds along this corridor can shift the actual time by 20–60 minutes in either direction.

Wind patterns and flight duration

Prevailing winds along the Sydney–New York 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 long-haul route connects Sydney (Australia) with New York (United States). For stays shorter than 9 days, some travelers opt not to fully adjust to local time. Instead, they maintain a compromise schedule between origin and destination time, which can be effective for brief business trips.

Frequently asked questions: Sydney to New York

More questions about this route

Related routes