Tips for Managing Jet Lag When Traveling to Europe

Written by Rem Malloy, since 1995 Rem has been guiding and designing trips to Italy and all of Western Europe and is considered an expert in his field for over 30 years.

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Tips to manage jet lag

Part 1: Preparing for Adventure

The allure of Europe is magnetic. From the artistic streets of Paris to the ancient ruins of Rome, and the majestic Alps’ breathtaking vistas, Europe calls to the explorer in all of us. Preparing for such a journey is an exciting process, but it comes with a few challenges, notably the potential for jet lag. 

Jet lag, a temporary sleep disorder, happens when our body’s internal clock is out of sync with the time zone we’re in. When traveling eastward from the US to Europe, these effects can be particularly pronounced.

In Part 1 of a 2 part series of posts on managing jet lag, we will focus on the things you can do leading up to your trip. With thoughtful planning and a few simple strategies, you can minimize jet lag and maximize your European adventure.

Gradually Shift Your Sleep Schedule: Pre-Trip Planning

A few days before departure, begin the process of adjusting your body clock. The best way to introduce this is to make a point of falling asleep, waking up, and eating meals an hour earlier each day. This gentle shift helps your body adapt to the new time zone to which you’re traveling. 

Pro Tip for Italy4Real Guests: Our comprehensive 7-day or longer tour packages, inclusive of accommodations and sightseeing, ensure a smooth and well-timed transition into Europe’s rhythms.

Choose Flights Wisely: The Timing Matters

Opt for early evening arrivals in Europe to help you adjust more easily to the new time zone. Additionally, we recommend choosing direct flights or those with minimal stops and layovers, when possible. Try to stay awake during the flight and then, once you arrive, you’ll be ready for a good night’s sleep. 

Hydrate and Eat Sensibly: In-Flight Care

During the flight, take actions to minimize jet lag. Stay hydrated by drinking water and herbal teas and avoid alcohol and caffeine. Choose light, balanced meals and snacks to keep your body nourished but not overloaded. Consider items like fruits, vegetables, nuts, whole-grain crackers or a small sandwich with lean protein. These options provide a good balance of nutrients to keep your energy levels stable and support your body’s adjustment to a new time zone. 

In-Transit Comfort: Making the Most of Your Flight

While it’s essential to try and stay awake, being relaxed is key to enjoying the flight. Wear comfortable clothing and layers for temperature changes on the plane and at your destination. Move around the cabin to improve circulation and do simple in-seat exercises to keep muscles active. Consider noise-cancelling headphones and neck pillows for comfort. When possible, select a seat with extra legroom or near the aisle for easy movement. 

Embrace Your Destination: Post-Flight Activities

Upon arrival, adopt strategies to minimize jet lag. When you reach your destination, get outside and soak up any natural daylight. Engage in light exercise such as a walk, enjoy a light meal, explore your surroundings, but avoid anything too strenuous. Avoid napping if possible, stay hydrated and adjust meal and sleep times to match the local schedule. 

For Italy4Real Guests: Utilize our ground transportation services for a seamless arrival. Let our experts whisk you away to your fully inspected accommodations, where you can rest or explore at your leisure.

Be Patient with Yourself: Adjustment Takes Time

Allow yourself a day or two to acclimate. Listen to your body and adjust your schedule as needed. Jet lag is about more than just sleep. Hydrate and nourish your body, take the time to settle into your hotel and prepare for the next day. Practicing patience and listening to your body will help the transition to the new time zone go more smoothly and will reduce the impact of jet lag. Melatonin supplements can also be helpful in shifting your body’s internal clock and promote better sleep at night.

Conclusion: A Journey Well-Begun

Jet lag needn’t be a barrier to enjoying your European trip. With preparation and self-care, you can minimize its effects and focus on the beauty, culture, and excitement that awaits.

Part 2 of our series on jet lag will focus on conquering jet lag on your return trip home from Europe.

With over 30 years of experience, Italy4Real is here to support your travel needs every step of the way. We pride ourselves on providing customized and small group tours that pay attention to every detail, ensuring that jet lag won’t dampen your European adventure.

Visit our FAQ page for more on our services, trip planning process, and other essential information. Or feel free to contact Italy4Real for personalized guidance. Your European dream awaits, and Italy4Real is honored to be part of it. 

About the Author

Rem Malloy started Italy4real back in 1995 with his mother, Deborah de Maio.

He specialises in Italian tours as well as customised tours to France, England, Ireland, Germany, Switzerland, Greece and Spain. He was also featured in the Travel Channel show Mysteries at The Museum in 2016.

Rem has family in Italy and his mothers home town is Cava di Terrani, near the Amalfi Coast. The family has a street named after them in Sorrento, Via Luigi de Maio; a relative who was mayor of Sorrento.

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