How do you beat jet lag in Italy?

Don't let jet lag ruin the your trip!
  1. Drink water. On an international flight, I generally board the plane with a full liter of water. ...
  2. Don't drink alcohol. Give up free booze? ...
  3. Sleep when flying TO Europe. ...
  4. Stay awake. ...
  5. Go to bed. ...
  6. For 3-4 nights: take Tylenol PM (or something similar). ...
  7. No napping.




To beat jet lag when arriving in Italy in 2026, the "Golden Rule" is to adapt to Central European Time (CET) immediately. If you arrive in Rome at 8:00 AM, do not nap; stay outdoors in the Mediterranean sun to suppress melatonin production and reset your internal clock. In 2026, health experts recommend a "high-protein breakfast" to stimulate alertness and a "high-carb dinner" (perfect for Italy!) to help you fall asleep later. Another 2026 peer-supported tip is to use blue-light-blocking glasses starting at 8:00 PM local time to trick your brain into preparing for sleep. Avoid heavy alcohol on your first night, as it disrupts the REM cycle, making the second day feel much worse. If you are struggling, a low-dose (1mg–3mg) melatonin supplement taken 30 minutes before your desired local bedtime (around 10:00 PM) can help bridge the gap for the first two nights.

People Also Ask

How to Get Over Jet Lag?
  1. Be Strategic with Your Light Exposure. ...
  2. Take Melatonin Supplements. ...
  3. Time Your Exercise Right. ...
  4. Time Your Meals Right. ...
  5. Pay Down Sleep Debt and Get in Circadian Alignment Before Your Flight. ...
  6. Maintain Excellent Sleep Hygiene. ...
  7. Start Adjusting Before You Travel. ...
  8. Don't Stress.


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According to Massimino, regulating light exposure is critical to resetting your circadian rhythms and stopping jet lag in its tracks. “It's a timing issue to reset your circadian clock. So, based on the day-night cycle, when to see light and when to see dark allows you to shift more expeditiously,” he shared.

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Adjustment to a new time zone is harder when traveling east than traveling west. This is because you “lose” time and you end up trying to fall asleep when your body is actually waking up.

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Try to Sleep During the Flight
One of the best ways to minimize jet lag is to try and sleep during the flight. Using earplugs, eye masks, or noise-cancellation headphones helps to block out light and noise.

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According to an August article in the New York Times, your body clock makes it more difficult to travel east. Steven W. Lockley, of NASA's fatigue management team, estimates that three-quarters of the population experience more jet lag when traveling eastward. The article also cites a study by neurologist Lawrence D.

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Common ways pilots avoid jetlag is staying hydrated, good rest, avoiding caffeine and alcohol, exercising, or sleeping on the airplane. For long-haul flights airlines use multiple pilots for the flight to allow each pilot to get some rest. The more time zones that are crossed, the worse the jet lag.

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Most people find that jet lag is worse when traveling east than it is when traveling west. View Source . Jet lag differs based on the direction of travel because it's generally easier to delay your internal clock than advance it. Jet lag does not occur on north-south flights that do not cross multiple time zones.

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To calculate the amount of days it takes to recover from jet lag, the International Civil Aviation Organisation (ICAO) developed the following formula d = u 2 + ( z - 3 ) + v + a 10 u is the number of flight hours of the trip, and is the amount of timezones passed.

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Most people find that jet lag is worse when traveling east than it is when traveling west. View Source . Jet lag differs based on the direction of travel because it's generally easier to delay your internal clock than advance it. Jet lag does not occur on north-south flights that do not cross multiple time zones.

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Staying hydrated is another important natural jet lag remedy. But there's another natural way that couls help the body regulate after a long trip: Take a steam shower. When the body's circadian rhythms are thrown out of whack, day and night literally get mixed up.

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