Jet lag is more than lost sleep – for aviation crew, it can affect safety, performance and health. In this feature, we explore the science behind circadian disruption, share research insights, and gather practical strategies from experienced cabin crew and pilots on how to stay energized on long-haul operations.
For aviation professionals, jet lag is far more than an occasional nuisance. Crossing multiple time zones is part of the job, and the resulting disruption of the body’s natural rhythms can affect sleep, concentration, decision-making, and even safety in flight operations. For pilots and cabin crew alike, managing fatigue and staying alert is critical not only for personal well-being but also for operational performance.
The Science of Circadian Disruption
Jet lag occurs when the body’s circadian rhythm—the internal clock that regulates sleep and wakefulness—falls out of sync with the local time at destination. This misalignment can result in insomnia, daytime sleepiness, digestive problems and a decline in cognitive performance.
“Eastbound flights typically cause greater disruption than westbound flights, as the body struggles more to shorten its natural rhythm than to lengthen it,” notes research published in the National Library of Medicine (PMC6069654). This explains why flights from Europe to Asia often feel tougher on the body than westbound journeys across the Atlantic.
Research Insights from Aviation
Scientific studies underline just how deeply jet lag affects aviation professionals. A 2024 study of 146 pilots in China showed that eastbound flights created more severe sleep instability compared to westbound operations, highlighting the asymmetry in how the circadian system responds to time shifts. Another study on ultra-long-range flights confirmed that fatigue risk is highest during overnight operations and when crews are working at their natural circadian lows. The U.S. National Institute for Occupational Safety and Health (NIOSH) further warns that repeated circadian disruption among aircrew may have long-term health implications, well beyond the short-term discomfort passengers usually describe.
Crew Perspectives
While research provides the science, crew members know the reality first-hand. “Try to stay awake on your flight; this will help you feel tired upon arrival and you can head straight to bed once you get to your accommodations,” one long-haul flight attendant told Condé Nast Traveler. Another added: “Get outside and walking. Exercise is one way to keep your body active while adapting to your new daylight hours.”
Such practical wisdom mirrors what science advises: hydration, exposure to daylight, and rapid adaptation to the local schedule are among the most effective strategies for reducing jet lag.
Before, During and After Duty
Preparation begins well before boarding. Adjusting sleep patterns slightly in the days leading up to a rotation can reduce the shock to the body clock. Entering duty already sleep-deprived will only magnify jet lag, so ensuring quality rest beforehand is essential. Strategic exposure to natural light—morning light before eastbound flights and evening light before westbound flights—can also help shift the body’s rhythm in advance.
During flight, hydration is key. The dry air in aircraft cabins can intensify fatigue, and both alcohol and excessive caffeine make recovery harder. Aligning meals with the destination’s time zone supports digestion and helps the body adapt more quickly. Movement—whether stretching in the galley or walking the aisle—stimulates circulation and keeps energy levels from crashing. Rest tools such as eye masks, earplugs and neck pillows can make short crew rest periods more effective, while some crew members also turn to melatonin supplements to aid adjustment, though this should always be considered carefully.
After landing, the most effective step is to adopt the local time immediately. Eating, sleeping and being active in line with the new time zone speeds up circadian adaptation. Exposure to daylight—preferably outdoors—acts as a powerful reset signal for the internal clock. If fatigue is overwhelming, a short nap of no more than 30 minutes can help, but longer rest risks further disrupting nighttime sleep.
Why It Matters
For aviation professionals, the stakes are higher than for the average traveler. Fatigue impairs reaction time, weakens decision-making, and diminishes service quality. In a safety-critical industry, this is not just a matter of comfort but of operational reliability. That is why fatigue management and jet lag mitigation are integral components of Fatigue Risk Management Systems (FRMS) at many airlines today.
Jet lag will always be a reality of aviation, but its effects can be managed. By combining science-backed strategies with the practical wisdom of experienced crew, professionals can reduce the toll of disrupted circadian rhythms and perform at their best, even across multiple time zones. Hydration, light exposure, consistent routines and disciplined rest habits are not minor details—they are tools for safeguarding health, service standards and safety in a global, around-the-clock industry.
As one experienced flight attendant put it: “You can’t eliminate jet lag entirely, but you can manage it. The more disciplined you are, the more control you have over your energy in the sky.”
