My Europe Jet Lag Routine (That Actually Works)

Every time I post about a Europe trip, my DMs fill up with one question: “How do you not look wrecked the next day?” The truth is, I used to lose the first full day of every trip to jet lag fog. Not anymore. Over the years I’ve built a routine I follow religiously on every overnight flight, and it’s the difference between waking up in Paris ready to explore and waking up in Paris ready for a nap I don’t have time for.

Here’s exactly what I do, start to finish.

1. Hydrate all travel day

I start the day with my protein shake and drink way more water than usual, well before I even get to the airport. Airplane cabins are incredibly dry, and dehydration is one of the biggest reasons jet lag feels worse than it needs to.

2. Eat your last meal around 4 PM (home time)

I stop eating and drinking a few hours before boarding. It sounds small, but it helps my body settle in for sleep instead of spending the flight digesting.

3. Set your watch to Europe before takeoff

The second I sit down, my watch goes to destination time. Mentally, I’m already there. I stop thinking in Eastern Time completely, and it makes the whole flight feel like less of a “night” and more like a transition.

4. Sleep as soon as possible after dinner service

I take two Lemme Sleep gummies as soon as I board. By the time the meal service wraps up, I’m ready to sleep for most of the flight instead of fighting for a few restless hours.

5. Skip the alcohol

I know, I know — it’s tempting to order the wine. But alcohol dehydrates you and almost always leads to worse-quality sleep. I stick with water the entire flight.

6. Wake up before landing

About an hour before we arrive, I wake up and freshen up instead of staying groggy until the wheels touch down. Give yourself time to actually come to.

7. Sheet mask + skincare

My skin is always dry after an overnight flight, so a sheet mask and quick skincare routine are non-negotiable. It’s a small thing, but it genuinely helps me feel awake and refreshed instead of puffy and tired. These are some of my favorite sheet masks to fly with.

8. Change into a fresh outfit at the airport

I always pack a clean change of clothes in my carry-on. Changing out of travel clothes instantly makes me feel like I’ve started a brand new day, not just continued a long one.

9. Get outside once you arrive

Sunlight is one of the fastest ways to reset your body clock. Even a 15–30 minute walk after landing makes a noticeable difference in how quickly I adjust.

10. Stay awake until local bedtime

This is the hardest part, but it’s the one that makes the biggest difference. No long naps — push through until evening, and your body clock will thank you the next morning.

The bottom line

None of these steps are complicated, but doing all of them together is what makes this routine work. It takes a little discipline on travel day, but waking up in Europe ready to go instead of needing a whole day to recover? Worth it every time.

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