How to Fly to Europe Without Losing Days to Jet Lag
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Jet lag can be one of the most costly parts of your trip. If it hits, you could lose out on entire days of your trip while you recover and get acclimated to your new time zone.
Thankfully, there are steps you can take to reduce the effects of jet lag, or possibly alleviate them completely! I do these things every time I fly from the United States to Europe, and I haven’t had any trouble with jet lag since my very first flight to Italy. I’ll share more about that with you, too.
The most important thing you can do is plan to sleep on your flight. By doing so, you will wake up rested in your destination, you’ll be able to adjust to the new time zone more easily, and you’ll be able to stay up until it’s time for bed - day time naps when you first arrive can really derail your sleep schedule and contribute to jet lag.
I am so passionate about making sure my travelers get enough sleep to prevent jet lag as much as possible that I recommend these steps to everyone that works with me on travel to Europe. You can utilize them, too!
Sorrento, Italy
Plan to sleep
As I said, in my experience this is the most important step to avoid jet lag. The sooner you get to sleep, the more rest you will have to help you fight jet lag upon your arrival to Europe.
On my first flight to Italy when I was in college, I was enamored by the in flight movies, the drink service, and the magic of flying to Rome for my study abroad semester and leaving my parents behind at home. However, I spent two straight days sleeping when I arrived because I slept for about two hours on the flight there.
Budapest, Hungary
Use the restroom before your flight
Being woken up in the night by the feeling of needing to use the bathroom is such a pain, but it’s even worse when you’re on a plane - especially if you have to wake up other travelers and step over them to go use the plane’s lavatory. Use the restroom as close to take-off as you can. If it’s possible for you, I really recommend booking a window seat as well so you won’t have to worry about anyone waking you up in the night.
Mykonos, Greece
Schedule your departure flight strategically
Ideally, your flight will depart from the United States to Europe in the evening. With at least a 5 hour time change waiting for you, flying in the evening gives you the chance to sleep through the “night” and arrive to your destination awake and refreshed for the morning. For example, when I book flights to Europe for myself and my travelers out of DTW, I always prioritize flights that depart around 6pm or later.
a loch in Scotland
Dress for comfort
Yes, it’s important to dress to fit in with the culture you’re visiting to help avoid making yourself an obvious target for petty criminals, but the most important thing for you to prioritize on your flight to Europe is comfort so you can get the sleep you need. Consider compression socks if you have trouble with circulation.
On this note, layering is a great way to make sure you can be comfortable no matter the temperature of the plane. It’s much easier to take off or throw on a sweater than to dig through your suitcase in the overhead bin.
Bergen, Norway
Pack your sleep essentials
Whatever you need to sleep comfortably on your flight should be easily accessible in your carry-on suitcase or personal item. Things like sleep masks and travel pillows, noise cancelling headphones, and melatonin are very common.
Mallorca, Spain
Freshen up when you arrive
I always make time to use the restroom once I’m off the plane, as well as brushing my teeth, putting on more deoderant, and changing into my outfit for the day. I also like to change into contacts (I wear my glasses on the plane), apply my moisturizer and sunscreen, and any makeup I feel like wearing. Taking time to do at least part of my morning routine helps wake me up and prep me for the day ahead.
Dubrovnik, Croatia
Nap strategically - if at all
If you can avoid a nap your first day, definitely do so. Keep yourself awake by getting sun, interacting with people, exploring and doing things that stimulate you and bring you joy. Ideally, you should go to bed on your first day at your normal bedtime in your new time zone.
Port Hercules, Monaco
All of these are just recommendations based on my experience and what’s worked for me. Make any adjustments you need, and please make sure to remember the most important thing you can do to prevent jet lag - prioritize getting to sleep ASAP!
Are you dreaming of your adventure to Europe? I specialize in designing beautiful trips to Europe and I’d love to discuss your trip with you. Click the link below to send me your details and start working together.
I’m Erin, your new travel bestie. Based in Michigan with plans to see the entire globe, I am passionate about empowering my travel clients to create and experience your very best adventure. After studying abroad in Rome during college, marrying the love of my life in 2020 (COVID wedding!), and becoming a mom, I know that we all want to spend less time stressing on the internet and more time enjoying the people we love. Let me help you achieve this by taking on the work of your next vacation so you can spend more time enjoying your people.
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