How to Deal with Jet Lag: Tips to Feel Better After a Long Flight

Long-distance travel is exciting, but arriving at your destination with a tired body and a confused internal clock can make the first days of your trip challenging. Jet lag is a common experience for travelers crossing multiple time zones, causing symptoms like tiredness, difficulty sleeping, lack of concentration, and changes in appetite.

The good news? With a few simple habits, you can help your body adjust faster and enjoy your trip from the moment you arrive.

What is jet lag?

Jet lag happens when your internal body clock, also known as your circadian rhythm, is out of sync with the local time. Your body is still following the schedule of your departure location, while your destination is already on a different rhythm.

The more time zones you cross, the stronger the effect can be. Flights from North America, Asia, or other long-haul destinations to Europe often require your body to adapt to a new sleeping and eating schedule. To help your body adjust faster, we’ve gathered some simple tips to reduce jet lag and make the most of your first days at your destination.

1. Adjust your schedule before your flight

One of the best ways to reduce jet lag is to start preparing before you travel.

A few days before departure:

• Gradually shift your sleeping and waking times closer to your destination’s time zone.
• Try adjusting your meals to match the schedule of where you are going.
• Make sure you arrive well-rested before your flight.

Small changes can make the transition much easier.

2. Stay hydrated during your flight

Flying can be dehydrating, and dehydration can make jet lag symptoms feel worse.

During your journey:

• Drink plenty of water.
• Avoid too much alcohol.
• Limit caffeine, especially if you are planning to sleep during the flight.

Your body will thank you when you arrive.



TIP: Instead of buying single-use plastic bottles, you can buy a reusable Dopper water bottle at The Florian Hotel reception. It’s a simple choice that keeps you refreshed during your journey while supporting a more sustainable way of travelling.

3. Get daylight as soon as possible

Natural light is one of the strongest signals for your body clock.

After arriving:

• Spend time outside during daylight hours.
• Take a walk and explore your surroundings.
• Avoid staying indoors in a dark room during the day.

If you are arriving at Schiphol Airport, a short walk outside or exploring nearby areas can already help your body start adjusting to Dutch time.

Just a short distance from The Florian Hotel, you can enjoy a relaxing walk through the beautiful Haarlemmermeerse Bos, a peaceful green area perfect for fresh air, nature, and a gentle stroll after a long journey. If you prefer a little shopping or a more lively atmosphere, the city centre of Hoofddorp offers a variety of shops, cafés, and open outdoor spaces where you can walk, enjoy the sunshine, and start discovering the area at your own pace.

4. Avoid long naps after arrival

A nap might feel tempting after a long flight, but sleeping too much during the day can make it harder to adjust.

If you really need to rest:

• Keep your nap short (around 20–30 minutes).
• Try to stay awake until the local bedtime.

This helps your body reset faster.

5. Eat according to local time

Your eating schedule also influences your body clock.

Try to:

• Have breakfast, lunch, and dinner according to the local time.
• Choose lighter meals when arriving late.
• Avoid heavy meals right before sleeping.

A normal routine helps your body understand that you have arrived in a new time zone.

At The Florian, we serve breakfast and dinner following traditional Dutch dining times. Our restaurant is open daily, so whether you’re starting your morning with a fresh breakfast or ending your day with a delicious dinner, we’d love to welcome you and make your stay even more enjoyable.

6. Create the perfect sleeping environment

A comfortable room can make a big difference after a long journey.

For a better night’s sleep:

• Keep your room cool and quiet.
• Avoid screens right before bed.
• Follow a relaxing evening routine.

At The Florian Hotel, all our rooms come with air conditioning, blackout curtains, and soundproof features as standard to create a comfortable and relaxing environment. For those who are extra sensitive to noise, we also provide earplugs at our reception — simply ask our team if you would like a pair.

7. Give yourself time to adapt

Remember: jet lag is temporary. Most people need a few days to fully adjust, especially after crossing several time zones.

Instead of planning a packed schedule immediately after arrival, give yourself some time to slow down, rest, and discover your destination at your own pace.

Start your journey refreshed

Whether you are arriving in Amsterdam for business, a city break, or connecting through Schiphol Airport, taking care of your body after a long flight can make your experience much more enjoyable.

A good night’s sleep, some fresh air, and the right routine are the first steps to feeling like yourself again.