Flight Time
7,572 km
Distance
7,572 km
4,705 mi
Flight Time
9h 14m to 10h 28m
🇺🇸 Seattle → 🇸🇪 Stockholm
SEA to ARN — Complete travel planning guide
Time Difference
07:31
Seattle
+9h
difference
16:31
Stockholm
Jet Lag Severity
MildModerateSevere
severe
Severity
9
Zones crossed
9d
To adjust
Adjustment Timeline
Day 1
07:00 – 20:00
Day 2
06:00 – 20:00
Day 3
05:00 – 20:00
Day 4
05:00 – 20:00
Day 5
05:00 – 20:00
Day 6
05:00 – 20:00
Day 7
05:00 – 21:00
Day 8
05:00 – 22:00
Day 9
05:00 – 23:00
Evidence-based recommendations
Each recommendation below is graded by how strongly published research supports it, with the source it comes from. Optimal timing depends on your travel direction, the number of time zones crossed and your own circadian phase, so treat the schedule as a starting point.
Seek morning light
StrongBright light after your destination wake time helps advance your body clock when travelling east.
CDC Yellow Book 2026Limit light in the local evening
StrongLight at the wrong hour can push your clock the opposite way, so dim screens and lights before your target bedtime.
NIH — Circadian rhythmsShift bedtime earlier before departure
ModerateMoving sleep and wake times 30-60 minutes earlier for a few nights gives your clock a head start on an eastward trip.
CDC Yellow Book 2026Live on destination time on arrival
ModerateSleeping, eating and being active on local time gives your body consistent cues about the new day.
CDC Yellow Book 2026Consider timed melatonin
ModerateLow-dose melatonin near the local bedtime can help with sleep timing after crossing several zones; timing matters more than dose.
Cochrane review — Melatonin for jet lagUse caffeine early, not late
Practical adviceCaffeine can help you stay awake during local daytime, but late doses tend to delay sleep onset.
CDC Yellow Book 2026Protect sleep around the flight
Practical adviceArriving without a large sleep debt makes the first days easier, even when few time zones are involved.
CDC Yellow Book 2026
How we grade evidence
- Strong
- Consistently supported by controlled circadian research and current public-health guidance.
- Moderate
- Supported by research, but effect size and best timing vary between individuals and studies.
- Practical advice
- Sensible travel habits with limited direct evidence for shifting the body clock.
This is general travel information, not medical advice. Talk to a clinician before using melatonin or sleep medication, especially if you are pregnant, take other medication or have a sleep disorder.
Flying the other way?Stockholm → Seattle
Flying from Seattle to Stockholm
The flight from Seattle (SEA) to Stockholm (ARN) covers approximately 7,572 kilometers (4,705 miles) based on the great-circle distance between both airports. This is the shortest theoretical path over Earth's surface, though actual flight paths may be slightly longer due to air traffic routing, weather avoidance, and airspace restrictions.
The estimated non-stop flight time is 9h 14m to 10h 28m, assuming a modern jet cruising at approximately 850 km/h. This gate-to-gate estimate includes time for taxi, takeoff, climb, cruise, descent, and landing. Actual duration varies based on wind conditions — particularly the jet stream — aircraft type, and airport congestion at both ends.
Stockholm is 9 hours ahead of Seattle. Travelers crossing 9 time zones eastward can expect severe jet lag, with full circadian adjustment typically taking about 9 days.
Since you're traveling eastward, your body clock needs to advance — meaning you'll need to go to bed earlier and wake up earlier than feels natural. Strategic morning light exposure at your destination is the most effective way to accelerate this adjustment.
Route facts: SEA → ARN
| Detail | SEA | ARN |
|---|---|---|
| Airport | Seattle-Tacoma International (SEA) | Stockholm Arlanda (ARN) |
| City & country | 🇺🇸 Seattle, United States | 🇸🇪 Stockholm, Sweden |
| Coordinates | 47.45°N, 122.31°W | 59.65°N, 17.92°E |
| IANA time zone | America/Los_Angeles | Europe/Stockholm |
| Current UTC offset | UTC-7 | UTC+2 |
| Local time now | 07:31 | 16:31 |
Flight path, direction and distance
Leaving Seattle, the great-circle track to Stockholm starts on an initial bearing of about 20° (NNE). The route measures 7,572 km, or 4,088 nautical miles — the unit airlines actually plan with. Because the shortest path on a sphere is a curve rather than a straight line on a flat map, the real track may look like it bends far north or south of the direct line you would draw on a wall map.
At this length the sector is a long-haul flight of around 9h 51m, flown by wide-body aircraft with two meal services, a darkened cabin period and augmented crew on many schedules.
This is an international sector, so allow additional time for immigration and customs on arrival — typically 30 to 60 minutes on top of the block time before you are landside.
Departure and arrival times: Seattle to Stockholm
Using an estimated block time of 9h 51m and the current offset between the two cities, this table shows what local time you would land in Stockholm for common departure times from Seattle. Use it to pick a departure that puts your arrival in daylight, which makes the first day of adjustment much easier.
| Departure (Seattle) | Arrival (Stockholm) | Arrival day |
|---|---|---|
| 06:00 | 00:51 | Next day |
| 10:00 | 04:51 | Next day |
| 14:00 | 08:51 | Next day |
| 18:00 | 12:51 | Next day |
| 22:00 | 16:51 | Next day |
Times are estimates based on great-circle distance and current time zone offsets, not airline schedules. Always confirm with your carrier.
Daylight: Seattle vs Stockholm
Daylight length is what actually resets your body clock, and it differs between Seattle and Stockholm through the year. In Stockholm the day runs from about 6 h to 18.7 h across the four dates below, which changes how much morning or evening light you can realistically get after landing.
| Date | Sunrise Seattle | Sunrise Stockholm | Sunset Stockholm | Day length vs origin |
|---|---|---|---|---|
| March equinox · March 20 | 07:14 | 05:53 | 18:00 | ±0 |
| June solstice · June 21 | 05:12 | 03:27 | 22:12 | +2.8 h |
| September equinox · September 22 | 06:54 | 06:30 | 18:52 | +0.1 h |
| December solstice · December 21 | 07:54 | 08:47 | 14:46 | −2.5 h |
Your light window in Stockholm
Flying east, light in the first hours after sunrise pulls your clock earlier. In Stockholm that puts the useful window at roughly 05:53–08:53. Keep light low around 15:00–18:00, when late light would push your clock the wrong way. Timing depends on your own circadian phase, so treat these as starting points.
Body clock time on arrival in Stockholm
Before any adjustment, your body still runs on Seattle time. When it is 08:00 in Stockholm, your body thinks it is 23:00 — which is why local mealtimes and meetings can feel so far off on day one.
| Stockholm clock | Your body clock | What your body expects |
|---|---|---|
| 06:00 | 21:00 | Winding down |
| 08:00 | 23:00 | Sleep |
| 12:00 | 03:00 | Deepest sleep, hardest to wake |
| 16:00 | 07:00 | Waking up, low alertness |
| 20:00 | 11:00 | Awake and alert |
| 23:00 | 14:00 | Awake and alert |
Daylight saving on this route in 2026
Seattle (America/Los_Angeles) changes clocks on March 8 (UTC-8 → UTC-7), November 1 (UTC-7 → UTC-8).
Stockholm (Europe/Stockholm) changes clocks on March 29 (UTC+1 → UTC+2), October 25 (UTC+2 → UTC+1).
The gap between Seattle and Stockholm stays at 9 h all year, so your travel date does not change the time difference.
Estimated adjustment curve
Eastward travel asks your body clock to run earlier — a phase advance, the harder direction. Our model uses the CDC-style asymmetric rate: about 1 hour of shift per day eastward and 1 hour 30 minutes per day westward, rounded up to whole days. For 9 time zones that gives about 9 days before local time and body time line up.
Day 1
11% · 8 h left
Day 2
22% · 7 h left
Day 3
33% · 6 h left
Day 4
44% · 5 h left
Day 5
56% · 4 h left
Day 6
67% · 3 h left
Day 7
78% · 2 h left
Day 8
89% · 1 h left
Day 9
100% · 0 h left
Return trip: Stockholm back to Seattle
| Leg | Direction | Time zones | Modelled recovery |
|---|---|---|---|
| SEA → ARN | eastward | 9 | 9 days |
| ARN → SEA | westward | 9 | 6 days |
The trip home is usually the easier half of this route: about 9 days outbound versus 6 days on the way back, since the return direction matches the way your clock drifts naturally.