Unlike a regular 8-to-5 job, being part of a flight crew requires a bit of a lifestyle change. As you’ve probably heard during your pilot training in the Philippines or while studying to become a flight attendant, you need to be prepared for the challenges that most people don’t usually consider. For instance, frequently traveling across multiple time zones, which is a routine activity for many pilots and flight attendants, can disrupt your body’s internal clock and natural sleep patterns.
As a consequence, you can experience jet lag, which occurs when your circadian rhythms that regulate sleep and wakefulness are out of sync with the local time at your destination.Fatigue is also a common experience for people in the industry. This typically stems from long hours, irregular schedules, and the physical demands of air travel. Managing these conditions is crucial for your performance, safety, and well-being. Here’s a list of the strategies you can use for that very purpose:
Pre-Flight Preparation
Effectively dealing with fatigue and jet lag is a process that should start even before your flight. Here’s what you need to do:
Adjust Your Sleep Pattern
Before embarking on long-haul flights, make it a point to rest well. Try to get extra sleep before your departure to build a buffer against the fatigue you’ll face. Adjust your sleep schedule gradually a few days before your flight so that it aligns more closely with your destination’s time zone. For example, if you’re flying east, try going to bed an hour earlier each night. This gradual adjustment can help mitigate the shock to your system when you cross time zones.
Focus on Hydration and Nutrition
Proper hydration is central to maintaining energy levels and overall health. Drink plenty of water before your flight and avoid alcohol and caffeine, both of which can dehydrate you and disrupt your sleep. Eating balanced meals rich in fruits, vegetables, and lean proteins can also boost your energy. Try to eat at regular intervals to keep your metabolism steady. Also, avoid heavy meals before sleep as doing so can interfere with rest.
During the Flight
Once you’re on duty, find time to do the following to keep fatigue and jet lag at bay.
Take Controlled Naps
On longer flights, you might have the opportunity to take short naps during designated rest periods. These controlled naps can be incredibly refreshing and help sustain your energy levels. Aim for naps of around 20-30 minutes, as this duration is long enough to recharge you but short enough to avoid grogginess. Use earplugs, an eye mask, and a comfortable neck pillow to create a conducive napping environment.
Maintain Hydration
Maintaining hydration during the flight is crucial, considering that airplane cabins have low humidity levels and can promote dehydration and exacerbate fatigue. Drink water regularly throughout the flight. If you’re tempted by coffee or tea, opt for decaffeinated versions to prevent dehydration. Additionally, consider using a hydrating face mist or moisturizer to keep your skin feeling fresh and comfortable.
Make Time for Movement
Long periods of sitting can cause stiffness, reduce circulation, and contribute to feelings of tiredness. To avoid this, take regular breaks to walk around the cabin and stretch. Simple exercises like ankle circles, leg lifts, and shoulder rolls can keep your blood flowing and reduce muscle tension. These movements can also help prevent deep vein thrombosis (DVT), a serious condition that can occur during long flights.
Post-Flight Recovery
After a long flight and crossing multiple time zones, do the following to minimize the impact of your previous shift to your body:
Expose to Natural Light
Once you arrive at your destination, try to spend time in natural sunlight. Exposure to daylight helps regulate your circadian rhythms and signals to your body that it’s time to be awake. If you arrive during the day, take a walk outside or sit by a window to soak in the sunlight. Conversely, if you arrive at night, avoid bright lights to help your body prepare for sleep.
Adjust Gradually
Adjusting to a new time zone can take a few days, so be patient with yourself. Gradually shift your daily routine to match the local time. For instance, if you arrive in the morning but feel sleepy, try to stay awake until the evening. Short naps can help if you’re extremely tired, but keep them under 30 minutes to avoid disrupting your sleep for that day. Using melatonin supplements can also aid in resetting your internal clock.
Sleep Hygiene
Creating a sleep-friendly environment is key to recovering from jet lag. Make your sleeping area comfortable by keeping it dark, quiet, and cool. It’s also a good idea to make use of blackout curtains or an eye mask to block out light and earplugs to reduce noise. Limiting screen time before bed can likewise improve sleep quality, as the blue light emitted by electronic devices can interfere with melatonin production.
Long-Term Health
Considering that crossing time zones is a regular activity for flight crews, it’s a practical idea to implement some lifestyle changes to make your next shifts more comfortable.
Exercise Regularly
Include regular physical activity in your routine so that you maintain energy levels and improve your overall health. Exercise has plenty of benefits, including reducing stress, enhancing mood, and promoting better sleep. Most days of the week, aim to spend at least 30 minutes engaged in moderate exercise. Activities like walking, jogging, swimming, or yoga can be easily adapted to different locations and schedules.
Healthy Diet
Eating a balanced diet supports your immune system and helps combat fatigue. A menu with plenty of fruits, vegetables, whole grains, and lean proteins will help you meet your nutritional needs. Avoid excessive sugar and processed foods, which can cause energy crashes. Staying mindful of portion sizes and meal timing can also help regulate your energy levels throughout the day.
Sleep Consistently
Maintaining a consistent sleep schedule, even on days off, can help regulate your internal clock. Try to go to bed and wake up at the same time every day. This consistency strengthens your circadian rhythms and improves sleep quality. If you have trouble falling asleep, practice relaxation techniques such as deep breathing, meditation, or reading a book to unwind before bed.
Managing jet lag and fatigue is an ongoing challenge for flight crew members, but with the right strategies, it’s a hurdle anyone can overcome. Consistency and preparation are key. Over time, you’ll develop a routine that supports your health and enables you to perform your duties with alertness and efficiency.