Jet lag can spoil your European trip before it even starts. Finding the best time to fly to Europe to avoid jet lag is key to beginning your adventure feeling great. In this easy guide, we’ll show you how to avoid jet lag flying to Europe so you can make the most of your journey.
What Is Jet Lag and How to Avoid It When Going to Europe
Jet lag happens when your body’s internal clock, known as your circadian rhythm, gets out of sync with the local time at your destination. When you travel east to Europe across several time zones, it’s tougher for your body to adjust.
Common Symptoms of Jet Lag:
- Trouble falling asleep at night
- Waking up too early or oversleeping
- Feeling tired during the day
- Difficulty concentrating
- Mood changes like irritability
- Digestive issues like indigestion
Usually, it takes about a day to recover for each time zone you cross. But with the right strategies, you can reduce these effects and learn how to avoid jet lag going to Europe.
Why Flight Timing Matters: Best Flight Times to Avoid Jet Lag
Choosing the right flight time can help you avoid jet lag. Here’s how:
Take an Overnight Flight
- Why It Helps: Overnight flights let you follow your normal sleep schedule.
- What to Do: Book a flight that leaves in the evening and arrives in Europe in the morning.
Avoid Early Morning Arrivals
- Why It Helps: Arriving too early can make it hard to stay awake until bedtime.
- What to Do: Choose flights that arrive mid-morning or early afternoon.
Pick Non-Stop Flights
- Why It Helps: Non-stop flights reduce travel time and limit sleep disruptions.
- What to Do: Look for direct flights to your destination.
By selecting the best flight times to avoid jet lag, you can have a smoother journey.
How to Prepare for Jet Lag Before Flying to Europe
Getting ready before your trip can make a big difference. Here’s how:
Adjust Your Sleep Schedule
- Shift Your Bedtime: Start going to bed 15-30 minutes earlier each night a week before your trip.
- Wake Up Earlier: Do the same with your wake-up time.
For example, if you’re flying from New York to London (a 5-hour time difference), begin adjusting your sleep schedule several days before departure. This way, you’ll know how to prepare for jet lag to Europe effectively.
Get Morning Light Exposure
- Why It Helps: Morning light helps reset your internal clock.
- What to Do: Spend time outside in the morning leading up to your trip.
Stay Healthy
- Eat Well: Choose fruits, vegetables, and lean proteins.
- Exercise: Regular activity improves sleep quality.
- Manage Stress: Try meditation or deep breathing exercises.
Consult a Doctor
- Sleep Aids: Talk to your doctor about using melatonin or other aids to adjust your internal clock.
In-Flight Tips: How to Avoid Jet Lag Flying to Europe
What you do during your flight can help prevent jet lag. Here are some strategies:
Reset Your Watch
- Why It Helps: Changing your watch to local time helps your mind adjust.
- What to Do: Set your watch to your destination’s time as soon as you board.
Stay Hydrated
- Drink Water: Sip water regularly throughout the flight.
- Avoid Alcohol and Caffeine: These can dehydrate you and disrupt sleep.
Limit Screen Time
- Why It Helps: Screens emit blue light, which can keep you awake.
- What to Do: Read a book or listen to soothing music instead.
Get Some Sleep
- Create a Sleep-Friendly Environment: Use an eye mask and noise-canceling headphones to block light and noise.
- Stay Comfortable: Wear loose clothing and bring a neck pillow.
By following these tips on how to avoid jet lag flying to Europe, you’ll arrive feeling more refreshed.
Upon Arrival: Adjusting to the New Time Zone
Once you land, these steps can help you get used to the local time:
Get Outside
- Why It Helps: Sunlight helps set your internal clock.
- What to Do: Spend time outdoors during daylight hours.
Stay Awake Until Bedtime
- Why It Helps: Staying awake helps you adjust to the new schedule.
- What to Do: Keep busy with light activities, but avoid heavy meals.
Eat Meals at Local Times
- Why It Helps: Eating on the local schedule helps your body adjust.
- What to Do: Have meals at regular local times, even if you’re not very hungry.
Stay Hydrated and Eat Light
- Why It Helps: Staying hydrated and avoiding heavy foods can reduce fatigue.
- What to Do: Drink plenty of water and choose light, healthy meals.
By taking these steps, you’re actively fighting jet lag and helping your body adjust.
Returning Home: How to Beat Jet Lag Coming Back from Europe
When you fly from Europe back to the U.S., you’re traveling west, which is a bit easier on your body. Here’s how to manage jet lag from Europe to USA:
Adjust Sleep Schedule Before Returning
- Stay Up Later: Go to bed an hour or two later a few days before your return.
Use Light Exposure
- Get Morning Sunlight: Once home, sunlight in the morning helps reset your clock.
Stay Active
- Exercise: Light activity can boost your energy and help you sleep better.
Maintain Good Habits
- Hydrate and Eat Well: Keep drinking water and eating healthy meals.
By knowing how to beat jet lag coming back from Europe, you can get back into your routine more easily.
Extra Tips for Avoiding Jet Lag
- Plan Your First Day Carefully: Avoid scheduling important activities right after arrival.
- Use Technology: Apps can help adjust your sleep schedule.
- Consider a Stopover: Breaking up your trip can reduce jet lag.
- Stay Informed: Check resources like the Sleep Foundation for more tips.
Conclusion
Jet lag doesn’t have to ruin your trip. By choosing the best time to fly to Europe to avoid jet lag and using these simple tips, you can adjust to the new time zone quickly. Start your adventure feeling great and enjoy every moment!
Do you have any jet lag tips? Share your experiences in the comments below.
