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Flight Route

Sao PauloNew York

Flights from Sao Paulo (GRU) to New York (JFK)

Timezone shift+2hDirectionwestboundFlight time9h 40mDistance7,659 kmDirect3 airlines

Route Profile

Distance

7,659 km

Fastest Flight

9h 40m

Timezone Shift

+2h

Direct Airlines

3

AlliancesStar AllianceSkyTeamOneworld
ClassesEconomyPremium EconomyBusinessFirst
Schedulesumotuwethfrsa
Aircraft
Airbus A330-900neo
Boeing 787-9

Sao Paulo to New York Flights

Flights from Sao Paulo to New York are operated 20 times. Departure times vary between 20:30 and 22:35. You can fly in Y and W and J and F. The flight distance is 7,659 km (4,759 miles).

Arrival Windows

Best times to arrive for faster recovery

Best vs Worst Arrival Times in New York

Best Arrival

7AM7PM

Morning light helps you stay awake longer

Worst Arrival

9PM5AM

Arriving during your body's sleep window makes adjustment harder

The difference: choosing the right arrival window can save 1–2+ days of recovery time.

Departure Timing

Best hours to depart for jetlag recovery

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04
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06
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09
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20
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23
Night (0005)Morning (0611)Afternoon (1217)Evening (1823)

Arrival Strategy for New York

How to manage jetlag based on arrival time

Morning Arrival

Upon morning arrival, immediately engage with local time by getting natural sunlight and staying active. Avoid long naps and consume light, nutritious meals to help reset your circadian rhythm.

Afternoon Arrival

Afternoon arrivals should minimize caffeine and exposure to screens. Take a short 20-30 minute nap if necessary, but ensure it doesn't extend beyond that to prevent deeper sleep disruption.

Evening Arrival

For evening arrivals, limit heavy meals and alcohol. Create a dark, quiet sleep environment and aim to align with local nighttime as quickly as possible to minimize jetlag impact.

Best Time to Visit New York

Monthly climate overview

Humid continental

Jan

4°

-2°

95mm

Feb

6°

-1°

80mm

Mar

11°

3°

110mm

Apr

16°

7°

105mm

May

22°

12°

95mm

Jun

27°

17°

110mm

Jul

30°

20°

105mm

Aug

29°

19°

95mm

Sep

25°

15°

85mm

Oct

19°

10°

90mm

Nov

13°

5°

100mm

Dec

6°

-1°

95mm

Airport Recovery Facilities

Jetlag-friendly amenities at each airport

GRU

Sleep Pods
Quiet Zones
Showers
Lounge Beds

Comfort: 5.5/10

JFK

Sleep Pods
Quiet Zones
Showers
Lounge Beds

Comfort: 5.5/10

Min connection: 60min

Top Airlines

Nonstop service on this route

DL
Delta Air Lines
20:30Airbus A330-900neo9h 40m
DL
Delta Air Lines
20:30Airbus A330-900neo9h 40m
DL
Delta Air Lines
20:30Airbus A330-900neo9h 40m

Related Routes

Frequently Asked Questions

Explore More Routes

Return & Connections

JFKGRU

Return flight jetlag analysis

Popular connections via:

Sao Paulo to New York Jetlag Recovery Guide

2-hour timezone shift westbound · ~1.5 day recovery — departure timing tips, light exposure schedule, and day-by-day plan

See which flights minimize jetlag on this route

Compare schedules, check award seats, and optimize your arrival

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