Jet Lag Europe To The US: 6 Tips to Survive

Jet Lag Europe To The US

By: Beth Rush
Managing Editor at Body+Mind

Visiting the U.S. might be the highlight of your travel adventures this year, but it will also involve adjusting your sleep schedule. Jet lag is no fun, so check out these tips to quickly overcome it. You’ll survive jet lag Europe to the U.S. without waiting a few days for your sleep schedule to catch up to your vacation destination.

How Long Does Jet Lag Last From Europe To The US?

The Mayo Clinic states it can take about a day to recover from each time zone crossed.¹

Based on the center of Europe and the United States, on average it would take about 8 days to recover with 8 time zones.

Depending on where you are in Europe, there could be between 5 hours and 10 hours difference in time zones to the US, also meaning jet lag could be between 5 - 10 days.

To better survive the jet lag and possibly minimize it, read further to see our top tips.

Do You Get Jet Lag From London to New York?

Yes, you can get jet lag from London to New York, but it’ll be the lower end of difficulty compared to other trips.

London is 5 hours ahead of New York, which is the lowest time difference possible between the US and Europe. Based on the Mayo Clinics jet lag info, it would insist on up to 5 days to recover from flying London to New York.

Is Jet Lag Worse Going To Or From Europe?

On average, jet lag is worse going to Europe.

Research has found that 75% of people feel worse jet lag traveling east versus west.¹² Meaning, flying from the US to Europe will likely be a harder trip struggling with jet lag.

How Do You Beat Jet Lag From Europe To USA?

You can beat jet lag from Europe to USA by doing a few simple things, such as getting natural sunlight exposure on your arrival days.

For our full list with all the details, read our tips below.

6 Tips to Survive Jet Lag Europe To The US

Whether exploring one of Europe's many beautiful countries to then fly home, or making a trip to the US, jet lag can be concerning with the long flights.

As a company with ten years of experience in traveling, we’ll share our best tips to survive the flight from Europe to the US.

Here’s 6 Tips to Survive Jet Lag Europe To The US:

1. Enjoy Your Preferred Energizers

If the idea of jet lag makes you anxious, prepare to overcome it with familiar energy sources. You could scout places to find your favorite coffee after your jet lands or bring some in travel-approved containers. The familiar flavor and aroma will ease your anxiety, while the caffeine helps you stay awake until the moon rises over your destination.

Opting for green tea could also help. It naturally boosts theanine production in the brain, which suppresses stress and helps people fall asleep. Enjoy it chilled with a liquid sweetener or as a hot beverage after your plane lands to stay awake and improve your sleep quality before the sun sets.

2. Adjust Your Diet

You might reach for comfort food when jet lag makes you feel grumpy, but consider eating specific foods to improve your first night’s rest. Research shows that omega-3s soothe biomarkers in the brain, helping people get back to their standard sleep patterns. You can get more of these helpful natural fats by changing your diet after flying to the U.S.

Try eating around two grams of seafood weekly to enjoy this benefit and protect your heart health with omega-3s. You could also find this nutrient in supplements to further boost its ability to help your brain fall asleep faster when your vacation begins.

3. Consider The Cabin Altitude

The altitude of cabin pressure can further cause jet lag. Sometimes set up to 9,000 feet in an airplane, long flights can actually decrease our oxygen levels.¹³

Getting plenty of fresh air upon arrival can help restore oxygen levels, and making sure to get plenty of sleep aid recovery. Also taking antioxdants can help combat the oxidative stress from lower cabin pressure oxygen levels.

4. Get Some Exercise 

Struggling to fall asleep at a travel destination causes more than an irritable mood. You might even notice your skin breaking out more frequently. A lack of sleep deteriorates your skin’s immune system, allowing bacteria to thrive in your pores. Exercise can help with that.

Researchers found that exercising earlier in the day moves your circadian rhythm earlier in the evening. If your flight will land early in the day, visit your hotel’s gym or jog around your destination. The extra movement could ease your mind into a sleepy state later while boosting your energy immediately after your workout.

5. Strategize Your First Night’s Sleep

Your nightly routine at home might involve watching TV until you get tired, but the screen time might only keep you awake on your trip. Try a new evening routine that gets you to sleep faster by focusing on winding down and maximizing your comfort.

Turn off your screens early in the evening and make your room as quiet as possible. Lie on your back under the covers to distribute your weight effectively, preventing body aches from keeping you awake. If you have a dark, quiet room and a sleep position that makes you feel comfortable, you’ll quickly find your mind ready to rest for the night.

6. Get Plenty Of Natural Sunlight

Flying for long periods in a plane mostly devoid of sun and in airports, your circadian rhythm will be very disrupted. Get plenty of natural sunlight outside when you arrive in the US after your flight(s).

Natural sunlight exposure not only helps regulate your circadian rhythm, can reset your internal clock, but also can stimulate melatonin production at night to improve your sleep.[⁵][⁶]

In conclusion, follow as many of these tips as possible and better enjoy your days in the US post-flight. Anyone can use these tips to overcome jet lag when traveling from Europe to the U.S. If you adjust your travel schedule with these ideas and utilize helpful resources, sleep will feel effortless no matter where you go.

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1. Jet lag disorder
2. Time Different Europe to US - Europe is 8 hours ahead of the center of the United States.
3. Benefits Of European Time Zones For US Workers
5. How Sun Exposure Affects Sleep and Melatonin Production
6. Sleep, sunshine & vitamin D
7. Green Tea Suppresses Brain Aging
8. Sleep Health - Association of omega-3 levels and sleep in US adults
9. Eating More Seafood Boosts Your Immune System
10. How Your Sleep Affects Your Skin
11. Healthy Sleeping Positions for Your Best Night’s Rest
12. Jet Lag: Navigating Symptoms, Causes, & Prevention
13. Can You Get Altitude Sickness from Flying?