5 Ways To Beat Jet Lag After Traveling To Europe

As someone who travels and connects with other travelers on social media, I see a lot of posts about traveling, how to pack, what to do, and where to go, which are all fantastic aspects of your travel experience. However, before you get to do those unique activities, there is one thing that all travelers must conquer: jetlag. Jet lag can be a traveler’s worst enemy, especially when crossing multiple time zones on a voyage to your destination. Jetlag’s symptoms, like grogginess, fatigue, and disorientation, can overshadow the excitement of exploring new cultures and landscapes. That is why it is vital to treat jetlag and have an action plan before traveling to minimize its effects. In this blog post, we’ll explore five practical ways to beat jet lag after traveling specifically to Europe. You can use these savvy strategies to minimize the effect of jet lag on any destination. 

Out of all the continents, I traveled to Europe the most. One of the reasons I enjoy going to Europe above any other continent across the Atlantic is because the flight time is between six to seven hours which is the most I can do in a place without freaking out. Secondly, there is a six- to seven-hour time difference between the East Coast and Europe. With this time difference, the recuperation period is faster and more manageable from my experience. The furthest trip I have been to was to China. With a twelve-hour time difference, it took me a long time to adjust to the local time when I went to China and upon returning to the U.S. Lately, I had week-long trips to different European cities and found ways to beat jetlag and ensure that I have a great time abroad and when I return to my home state. Before discussing the strategies to minimize the effect of jetlag, it is vital to understand what jetlag is and how it affects your body when crossing different time zones. 

Understanding Jet Lag

Jet lag is a temporary sleep disorder known as desynchronosis or time zone change syndrome. It happens when your body’s internal clock, or circadian rhythm, is out of sync with the destination’s time zone. The more time zones you cross, the more severe the jet lag can be. Symptoms of jet lag include fatigue, insomnia, difficulty concentrating, irritability, and digestive issues. These symptoms can last several days until your body fully adjusts to the new time zone. The change in environment can also influence your menstrual cycle. However, there are ways to expedite this adjustment and reduce the impact of jet lag on your vacation plans.

As a seasoned traveler, I have experienced extreme jetlag side effects. I learned that the severity of the side effects depends on your destinations and travel journey, including time zone differences and layovers. My first trip to and from China messed up my internal clock. The flight from Boston to LAX was nine hours. I stayed there for eleven hours, and my flight from LAX to Shanghai was seventeen hours. Therefore, my body had to get used to the three-hour difference between Boston and LAX and the twelve-hour difference between Boston and Shanghai. When I arrived in Shanghai, not only was I tired of sitting down for 37 hours from Boston to Shanghai, but I was tired of being sleep-deprived. Because I had to start my classes the next day after arriving in the country, I struggled to keep up for a week and a half.

 When my body adjusted to the time zone and I went through my daily tasks without any hurdles, I had to prepare to return from Shanghai to Boston. Traveling from China messed up my internal body’s clock. I saw the same day twice, making everything feel backward. It took me a month to recuperate because I had to juggle school and work. I could not find the time to rest and give myself time to adjust appropriately. I was always tired, which affected my school productivity and my grades. Having that experience made me take jetlag seriously. Because I knew I would travel to France the following year, I researched ways to prepare to tackle jetlag’s effects. These methods will not eliminate jetlag because it is inevitable. After all, we are moving from one time zone to another. There are strategies here to help minimize the effects of jet lag so that you can start your travel experiences on a good note. Here are the five ways to beat jetlag when traveling to Europe. 

1. Gradually Adjust Your Schedule Before Departure

One of the most effective ways to combat jet lag is to prepare your body in advance. If you have the luxury of time, adjust your sleep and meal schedule a few days before departure. Gradually shift your bedtime and wake-up time to align with your destination’s time zone. For instance, if you’re flying from New York to Paris, which has a six-hour time difference, try going to bed and waking up an hour earlier or later each day until you’re close to the local schedule. This method helps your body adapt to the new time zone before you board the plane. 

Because I am always busy and doing a lot of things in my daily life, when I plan to travel, I have made it a rule to use the week before my departure to focus solely on my trip. During that week, everything I do is for my upcoming voyage, from packing and checking my checklists to adjusting my sleeping schedule. Since I usually have trouble sleeping on time and getting 8 hours of sleep, I concentrate on sleep that week. I shut everything off around 6 PM to try to sleep at 8 or 9 PM so I could wake up at a time aligned with the current zone clock and my destination clock. If you go to bed at 8 PM EST, it is 2 AM in Europe; if you wake up at 6 AM EST, it is noon. 

This sleep schedule gives you a better adjustment because when you arrive at your destination, you want to wake up by noon at the latest to enjoy the day exploring. You should not sleep at midnight and wake up at 8 AM EST because that would be the equivalent of going to bed at 6 AM European time and waking up at 3 PM. Waking up late will not prevent you from enjoying certain activities but will delay your body’s adjustment to the local time because you’ll always sleep late and wake up later. You want to use the first 48 hours to build a good habit to ensure you adapt and enjoy your travel plans. 

2. Stay Hydrated and Avoid Alcohol + Caffeinated Drinks

The second thing to do is stay hydrated and avoid alcohol and caffeinated drinks. As a New Englander, I drink Dunkin Donuts coffee almost daily at work. I can give up soda and juice, but coffee is the one beverage I struggle with. However, when it was time to travel, I found cutting out my caffeine was helpful. Excessive caffeine consumption can disrupt your sleep patterns. If you must have some caffeine, limit it to early in the day and switch to non-caffeinated beverages in the afternoon and evening. However, personally, my body does not digest caffeine easily. I can drink coffee early in the morning and will still have trouble sleeping. If you are a person whose body does not easily digest caffeinated beverages, I suggest you give up caffeine for a week before traveling. 

Furthermore, it would be best if you also avoided alcohol. While it’s tempting to enjoy a glass of wine or a cocktail on your flight to Europe, alcohol can dehydrate you and worsen the effects of jet lag. Dehydration can make you feel even more tired and sluggish. I had yet to drink alcohol during a flight, but when I traveled with my mother, she ordered a glass of wine. Wine tends to help her sleep, so she likes to drink it to sleep on the plane. However, she was groggy and sleepy when we arrived in Italy on our last trip. She was sleepy and dehydrated because our hotel room was not ready when we arrived. That is why I would recommend avoiding drinking alcohol. Instead, drink water and non-caffeinated beverages to stay hydrated during your trip. I believe in using the week before your trip to detoxify your body from caffeine and alcohol to allow yourself to have an excellent immune system to take on the effects of jetlag. It is crucial to keep your fluid intake up in that week. I drink a lot of water two weeks before my travel date. I like to detoxify my body and have it in its natural state. Doing that allows me to start my time abroad feeling fresh. Being dehydrated puts a strain on your body. 

3. Choose the Right Flight

Another way to beat jetlag is to choose the right flight. When booking your flight to Europe, consider the departure and arrival times. Red-eye flights, which depart in the evening and arrive in the morning, can be an excellent choice for some travelers. These flights can help you sleep on the plane and facilitate an easy adjustment to the new time zone upon arrival. Most of these flights from the East Coast depart around 10 PM and arrive in Europe’s biggest airports like Paris, Barcelona, Brussels, Dublin, and Athens, around 66 AMto 8 AM. When you take one of these flights, you know you will sleep because these flight schedules correlate with most of our sleep schedules. Instead of your regular bed, you are sleeping on a reclining chair, and when you wake up, you are in another city, country, and continent. 

I used this method on most trips I had to Europe. I fell asleep in Boston and woke up in Paris, Milan, and Barcelona. When I went to Brussels, I could not find a red-eye flight and took a flight from Boston Logan Airport at 5 PM, arrived in Dublin at 5 AM, and had a 5-hour layover before going to Brussels at ten and getting there at around 11 AM without getting a substantial amount of sleep. I did not sleep from Boston to Dublin because it was still light when I flew, and my body’s internal clock followed its local time zone. When I got to Dublin, I did not want to sleep while waiting for my flight to Brussels because I did not want to miss the flight. When we left Dublin, I tried to sleep, but we were already in Brussels by the time I fell asleep, so I needed to be alert to get my bags at baggage claim. Then I had to look for the train station because I needed to take a train to get to Ghent, my final destination. When I got to Brussels, my phone was not working, so it took me extra time and good samaritan to get to the hotel where I stayed. Therefore,  I did not get to sleep for 16 hours, making my jet lag even worse. 

I always look for red-eye flights without layovers; most European destinations offer those flights. However, red-eye flights might only be suitable for some. Some people find it challenging to sleep on airplanes. If that’s the case, choose a flight that arrives late in the afternoon or early evening. This way, you can stay awake until the local bedtime, promoting a quicker adjustment to the new time zone.

4. Embrace Natural Light

Moreover, embracing natural light is another way to beat jetlag. Sunlight plays a crucial role in regulating your body’s circadian rhythm. Exposure to natural light helps reset your internal clock and signal your body that it’s time to wake up. After you arrive in Europe, spend as much time as possible outdoors during daylight hours. Use the time to explore the city or enjoy a meal at a sidewalk cafe. This exposure to natural light can help you adjust to the new time zone more quickly. On the flip side, avoid bright screens like smartphones, tablets, and laptops during the evening, as the blue light emitted can interfere with your ability to fall asleep. Earlier this year, I went to Milan. My flight arrived in the early morning. When we got to the hotel, the room wasn’t ready. My mother and I used this time and went shopping. We checked out local cafes and had the opportunity to interact with the locals. Exploring Milan in the early morning gave us a glimpse of our week ahead. It also allowed us to be on the move and be tired in the afternoon, helping us go to bed in the local times. 

5. Nap Strategically

Napping can be a double-edged sword in beating jet lag. While a short nap can help boost your energy and alertness, long or poorly timed naps can disrupt your sleep cycle and make it harder to adjust to the new time zone. If you want to nap upon arriving in Europe, limit it to 20-30 minutes and avoid sleeping in the late afternoon or evening. A short power nap can help you recharge without interfering with your night-time sleep. However, if you’re struggling with severe fatigue, stay awake until the local bedtime to kickstart your adjustment process.

Bonus Method: Melatonin Supplements

In some cases, melatonin supplements can be a helpful tool for combating jet lag. Melatonin is a hormone the body naturally produces in response to darkness, helping regulate your sleep-wake cycle. Taking melatonin supplements can signal your body that it’s time to sleep, even if the local time doesn’t align with your internal clock. If you want to use melatonin, consult a healthcare professional to guide you on the appropriate dosage and timing. It is essential to use it judiciously, as too much melatonin can disrupt your sleep cycle rather than aid in adjustment.

In conclusion, jet lag is inevitable when going on an international trip. However,  it does not have to disrupt your European adventure. By implementing these five strategies and understanding the science behind jet lag, you can minimize its impact and make the most of your time exploring the beauty and culture of Europe.

Moreover, it is vital to know that everyone’s body is different; what works for one traveler may not work for another. Experiment with these techniques and find the best combination for your needs and preferences. With planning and patience, you can beat jet lag and fully enjoy your European journey. 

When you mix with time differences, you will experience symptoms of jet lag. 

Until your next flight, have safe travels!

Please let me know what other techniques you may have to beat jetlag in the comments below.