Jet Lag from San Francisco to Amsterdam

Amsterdam runs 9 hours ahead of San Francisco — a eastbound shift over a roughly 11-hour flight. Expect about 9 days to feel close to normal in Amsterdam.

What to expect

Eastward shifts compress the day and fight the natural drift of the human circadian rhythm, so they tend to feel harder than westward shifts of the same magnitude.

Adjustment playbook

• Shift bedtime earlier by ~1 hour per day before departure.
• Reset your watch to Amsterdam time at boarding.
• On arrival, get bright morning light and avoid bright evening light.
• Caffeine in the morning only.

Open in planner

Build a personalized day-by-day plan for San Francisco → Amsterdam with your dates, sleep profile, and fixed activities at Jet Zzz.