Crossing time zones into Sao Paulo (GRU) takes a toll — recovery has to be deliberate. Aircrew Travel plans Sao Paulo around the crew, not the other way round.
Timing light and sleep in Sao Paulo
Strategic naps beat one long, mistimed sleep when crews stage through Sao Paulo across the window of circadian low.
Hydration, food and movement
Hydration, light meals and gentle movement ease the adjustment to Americas time zones during a Sao Paulo layover.
- Get daylight at the right local time in Sao Paulo
- Keep the room dark, cool and quiet
- Hydrate and keep late meals light
- Use short, strategic naps rather than one long sleep
Frequently asked questions
How do crews beat jet lag on a Sao Paulo layover?
Well-timed daylight, hydration, light meals and strategic naps — helped by a quiet hotel close to GRU.
Does hotel choice affect jet lag recovery in Sao Paulo?
Very much. A short transfer from GRU and a genuinely dark, quiet room give crews more usable recovery time.