"Don't sleep on the plane, eat a banana, and do some exercises": flight attendant tips on overcoming jet lag
Pilots and flight attendants choose a profession that requires them to cross several time zones every week, and sometimes several times a day. Add to that long working hours and irregular sleep patterns. You may wonder how these travel professionals cope with the time difference, while passengers feel tired and experience insomnia almost instantly.
First, we need to understand what jet lag is. It occurs when the body's internal clock, or circadian rhythm, is disrupted due to the rapid crossing of several time zones. The body tries to adapt its internal schedule or your usual daily routine to the new local time," writes Condé Nast Traveler.
There is no one right or wrong way to adjust to a new time zone. Everyone's body is different. It may take some trial and error to find the best way for you.
Don't fall asleep before the flight
Try to stay awake during the flight; this will help you not to feel tired when you arrive, and you can go straight to bed as soon as you get to your accommodation. If you arrive earlier in the day, set an alarm and take a nap. When you wake up, enjoy the rest of the day, and you should still be tired enough to fall asleep in the evening, thus fully adjusting your body clock to the current time zone.
Take coffee and bananas
A group of flight attendants we interviewed recommended drinking coffee to get a boost of energy. For Angelo Bedford, a flight attendant from Honolulu, almost every work trip takes him through different time zones due to his location. When he's vacationing at home in Hawaii, Bedford says the beach relaxes and rejuvenates him. But when it comes to a quick stop, he relies on "lots of water, sleep, and then coffee!"
For those who don't drink coffee, Phil Rodriguez, a former flight attendant turned corporate airline employee, advises: "Eat a banana instead of drinking coffee. It's full of vitamins and natural sugars that will give you a boost of energy in minutes. It will last for hours, and you won't feel as tired as you do with coffee and caffeine."
Get some exercise
California flight attendant Michella Marquez says she tunes in by "getting outside and walking." She says that exercise is one way to keep your body active as it adapts to the new daylight hours, while also tiring yourself out for sleep. "But flight attendants sometimes don't have enough time for all this. Our layovers can be short. Sometimes we just suffer from it."
Stick to one time zone
To maintain a sense of consistency, many crew members play around with their time zones. Seattle-based flight attendant Tamford Westil says: "You actually make a conscious decision to live either in the new time zone or the one you took off from. There is no in-between option."
She is not alone. Some flight attendants don't even try to adjust to the new time zone, because their layover is very short - anywhere from 12 to 24 hours. They just eat, rest, and get back on the plane to fly home. To remember what the local time is in their home city, many crew members don't even change the hands on their wristwatches.
Find support and plan a convenient route
If you travel regularly, try to create an itinerary that allows you and your travel companions to adapt to the new time zone at your own pace. And be sure to stick to it. Friends keep friends awake when they're struggling with jet lag!
When all else fails, just get over the jet lag. The effects of jet lag will eventually wear off, and your body will adjust. This usually happens just before your return flight home, where you can do it all over again.
