Even for those who spend their careers in aviation, long-haul flights can still be challenging. Below are some tried-and-tested tips from an airline pilot to help you stay comfortable and minimise jet lag.
1. Choose the Right Seat
Before booking, consult resources like SeatGuru to find the best seat. Even in business class, seats near the galley can be noisy, and those close to crew rest areas may experience extra foot traffic. In economy, paying a bit more for a bulkhead seat can offer additional legroom. A useful trick is placing a small bag in front of you to use as a footrest once you’re airborne.
• Exit Rows: Avoid these if possible, as the insulation around the door can make the seat area very cold.
• Aircraft Position: It’s often quieter if you sit forward of the engines. The rear of the aircraft tends to be bumpier. While front or extra-legroom seats might cost more, they’re usually worth it for long-haul comfort.
2. Adjust to the Time Zone Early
If you can, start shifting your sleep schedule three to five days before you depart. Go to bed one hour earlier or later each day to gradually ease into your destination’s time.
3. Nap Strategically
For evening departures, aim for a 1.5- or 3-hour nap in the afternoon (after lunch). If you’re short on time, a 26-minute “NASA nap” is considered highly effective and can significantly boost alertness.
4. Plan Your Meals
Begin synchronising your mealtimes with the local time at your destination. For evening flights, opt for a light meal (like a chicken salad) at the airport before boarding, avoiding heavy or gas-producing foods. If the in-flight meal doesn’t fit your new schedule, you don’t have to eat it.
5. Avoid Alcohol
Alcohol can impair sleep quality and exacerbate dehydration. It’s often best to skip it altogether unless it’s too good to miss.
6. Hydrate
On the day of travel, focus on staying well-hydrated and continue this at the airport. Always bring a large bottle of water on board. It’s advisable to avoid tap water on the aircraft as it comes from onboard tanks—opt for bottled water unless the tap water has been boiled. Avoid carbonated drinks as they can cause bloating.
Aircraft cabins often have extremely low humidity, which speeds up fluid loss. Consider using an electrolyte supplement and taking vitamins to support your immune system, as you are exposed to germs both in the terminal and onboard.
7. Noise-Cancelling Headphones
Good noise-cancelling headphones can be a lifesaver, blocking out crying babies, chatty neighbours, or engine noise, and they can also help you sleep. Airline-provided headphones are often poor quality, so bringing your own can significantly improve your flight experience.
8. Follow Destination Time
As soon as you board, change your watch to your destination’s time zone. Do your best to sleep and eat in line with that new schedule.
9. Top Up on Arrival
After you land, continue to hydrate, as it takes time to rehydrate after a long flight. Dehydration can worsen jet lag and fatigue, so drinking water throughout the day is essential.
10. Nap in Moderation
If you’ve had an overnight flight, a 1.5- or 3-hour nap can refresh you without ruining your night’s sleep. Longer naps risk prolonging jet lag. Some evidence suggests that melatonin can help with jet lag. In the UK, you’ll need to consult a doctor, but in some countries, it is available over the counter.
11. Get Sunlight
Natural light is one of the most effective ways to reset your body’s internal clock. Spend time outdoors or by a window to help your body adjust to the local time.
Final Thoughts
Long-haul travel doesn’t have to be exhausting. By making small adjustments to your schedule ahead of time, being mindful of meal choices, taking short naps, and staying well-hydrated, you’ll greatly reduce fatigue and jet lag. Whether you’re a pilot or an occasional traveller, these strategies will help you arrive feeling alert and ready for whatever awaits you at your destination. Have a Good Flyte!