There’s nothing more exciting than arriving in Europe – whether you’re headed to the romantic streets of Paris, the ancient ruins of Rome, or the charming canals of Amsterdam. But no matter where you land, there’s one common hurdle: jet lag.
After many trips to Europe, I’ve had my fair share of drowsy days and sleepless nights at my new destination. Crossing multiple time zones has left me exhausted and disoriented during my first few days abroad. But the good news is that with smart planning and adjustments made to my routine, I now avoid the worst of jet lag when flying to Europe.
I used to fly from Chicago to Amsterdam routinely for work. I would leave Chicago on Sunday evening and arrive in Amsterdam Monday mid-morning (after an 8-hour flight and a 7-hour time change), then head straight to the office to work the rest of the day. Talk about a long Monday!
Now, my overseas travels are more for pleasure than business, but all the same tips for avoiding jet lag still apply. Here are my top 8 tips for dealing with jet lag going to Europe.
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How to Beat Jet Lag and Start Exploring Europe
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Adjust Your Schedule Before You Leave
Beating jet lag doesn’t begin on the plane – it starts at home. One of the most effective ways to prepare for jet lag to Europe is to shift your sleep schedule a few days before your flight. Go to bed and wake up an hour earlier each day, if possible. Every little bit helps ease the transition when you land and start adjusting to the time zone in Europe.
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Book an Overnight Flight – and Sleep
Most flights from North America to Europe are overnight – which works in your favor. Departing in the evening and arriving in the morning or early afternoon means you’ll be flying during your normal sleeping time, so take advantage of it and get as much sleep on the plane as possible. Even 4–5 hours of decent rest can make a huge difference when you land.
Sleeping on a plane can be tough since you typically can’t lay flat (unless you splurge on business class), plus you’re dealing with tight spaces and cabin noise. But here are a few ways to improve your chances of sleeping in the air:
- Choose a window seat. Sitting by the window lets you lean your head against the wall and not be disturbed if other passengers in your row get up to use the restroom.
- Bring sleep essentials. A travel pillow (this one’s our favorite!), noise-canceling headphones or earplugs, an eye mask, and a cozy layer like a scarf or light blanket can go a long way in keeping you comfortable.
- Skip alcohol and caffeine before and during your flight. While some people suggest having a little alcohol to make you sleepy, it can interfere with quality sleep.
- Stay hydrated and consider taking melatonin. Melatonin, or other sleep aids, can help you drift off. Plan to take something about 30 minutes before trying to sleep.
On our recent family vacation to Italy, we had mixed success sleeping on the flight from Chicago to Rome. Our three kids and I all managed to get a few hours of decent sleep, but unfortunately, Deanne didn’t sleep a wink despite her best efforts. Even so, she was still able to enjoy our first day in Italy (without napping) by following the other strategies below.
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Get Outside and Use Natural Light to Reset
One of the best ways to avoid jet lag in Europe is to get outside as soon as you arrive. Daylight plays a major role in resetting your internal body clock. Even if it’s cloudy or cold, the natural light will help your body understand that it’s daytime – even if your brain says it’s 3 a.m.
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Stay Active on Your First Day
Europe’s walkable cities and scenic routes make it easy to stay active your first day. Gentle movement helps keep your energy levels steady without overwhelming yourself. Choose one or two key sights, enjoy a casual lunch, and consider a light walking tour. This balanced approach helps your body adjust while you soak up your destination.
Avoid dark places or anything that requires sitting down for long periods of time. Instead pick activities that get your adrenaline flowing (like viewing the Colosseum!)
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Resist the Nap Temptation
We’ve all been there: you land, check into your hotel, and the bed is calling your name. But if you’re serious about avoiding jet lag in Europe, do everything you can to stay awake until at least 8 p.m. local time.
Some travel experts say a short nap is okay if you keep it under 30 minutes. But for our family, that never works – we always wake up groggy and take longer to adjust. So, we recommend avoiding naps altogether on your first day in Europe.
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Hydrate and Caffeinate Wisely
Dehydration makes jet lag worse. Between the dry air in airplanes and lack of sleep, it’s easy to forget to drink enough water. Bring a refillable water bottle and start hydrating before you even board the plane.
That said, a little caffeine goes a long way. A morning espresso or afternoon cappuccino in Europe is both cultural and functional. Or do what I do and enjoy a Coca Cola with lunch. Just avoid caffeine after 3 p.m. local time so it doesn’t interfere with your new sleep schedule.
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Eat Meals on the Local Schedule
Meal timing is another secret weapon in dealing with jet lag in Europe. As soon as you arrive, start eating according to local time. Don’t wait until your body feels hungry – eat when it’s breakfast, lunch, or dinner where you are. Avoid heavy dinners too close to bedtime, and consider going for a light walk after eating.
You may be tempted to have a cocktail or a glass of wine at lunch (it is your first day of vacation, after all!). Resist that urge, as alcohol is a depressant and can leave you feeling even more tired. Enjoying a drink in the evening after dinner is fine since you’ll be winding down anyway.
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If You’re Tired After Dinner, Go to Bed.
Once you’ve made it through dinner – say around 8 p.m. – you’ve won the race. You no longer need to push yourself to stay awake. Go to bed whenever you get tired. Even if it’s a little earlier than normal, that’s okay. Your body is telling you it’s bedtime, and it’s finally time to listen! Getting a good first night’s sleep is key to making sure you’re fully adjusted and ready to go for day two.
Rested, Refreshed, and Ready for Europe
Jet lag may be a fact of life when crossing time zones, but knowing how to prepare for jet lag to Europe can minimize its impact and duration. These strategies have helped us immensely on our trips to Europe. That first day on the ground isn’t ideal, but we’re still able to enjoy it while our bodies adjust. Then we wake up on day two feeling refreshed, energized, and ready to enjoy every castle, café, and cobblestone street on our itinerary.
Do you have any suggestions for how to beat jet lag going to Europe? Tell us in the comments. We’d love to hear from you!
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