If you’ve ever felt sluggish in broad daylight fresh off a flight, this is jet lag in action. Simply put, it’s where the mismatch between your body clock and the local time manifests in tiredness and confusion. Today, with long haul flights being more popular than ever, jet lag is always bound to be a bane amongst jet-setters and newbies alike.
Because it alters how you perceive your regular waking hours, jet lag can cause sleep disruptions and in turn, reduce sleep time. An attuned body clock is essential for recuperating from long-distance travel—the last thing you want is tiredness while sightseeing a bucket-list destination
If there’s someone who knows how to stay alert while travelling multiple time zones, it’s a flight attendant. Given their job scope, they develop strategies to retain energy levels—essential for assisting passengers and ensuring everyone is safe and comfortable. Naturally, it involves adapting to the local time by way of maintaining consistent schedules and sufficient sleep.
Below, four current and former flight attendants share their top tips on how to stay alert in different time zones for your perusal.
These interviews have been edited for clarity and length.
Shafiqkah Sahar, former Singapore Airlines flight attendant
“I always aim to adjust to the destination’s time zone as quickly as possible by modifying my sleep schedule and staying hydrated throughout the flight,” former Singapore Airlines flight attendant, Shafiqkah explains in an email interview.
On managing large time differences, she says, “I listen to my body and take short naps when necessary. But I ensure I get a full night’s sleep to recover. Staying active during layovers also helps reset my internal clock.”
Rachael Valentina, current Emirates flight attendant
Rachael lists naps, melatonin and adapting schedules to the local time. “One of the ways I handle jet lag is to follow the current time zone of the city that I am in. I take a small nap of a maximum of 3-4 hours. I will get myself going for the afternoon and only go back to sleep again once night falls. Due to the change in seasons, sometimes night fall can be as early as 6pm or as late as 10pm, so I always make sure to go to bed at around 9.30pm on my layovers.”
View this post on Instagram
Lastly, she also states melatonin. “It plays a very small role in helping you to get settled in on the first night, but it’s also very important not to be reliant with melatonin as it won’t be as effective anymore,” she explains.
Tasha Chaiyakhun, former Singapore Airlines flight attendant
“My favourite blanket is a must—it’s my comfort zone, no matter where I am,” Tasha says. “Chamomile tea is perfect for winding down after a long flight, hot eye pads help refresh tired eyes, an overnight facial mask keeps my skin hydrated and glowing, and lavender oil helps create the perfect calm.” As with the others, she also uses melatonin, but as a last resort.
In contrast, Tasha says, “Before I travel, I try to shift my sleep schedule a day or two ahead so I’m not too out of sync. When I land, I push myself to stick to the local time—even if that means getting through the first day without a nap. Staying active and hydrated, and eating light meals help me adjust.”
For daytime landings, she says, “I love practicing grounding—standing barefoot on the grass to connect with the Earth’s energy. It helps me de-stress after the flight and makes it easier to adjust to the new time zone.”
Linda Gunarso, former Singapore Airlines flight attendant
Over the phone, Linda explains, “Life back then was between five continents, so it’s not a normal time.” When asked to elaborate, she says, “Basically, the company has a rostering system that has a computer. If you don’t like a certain destination, you can get someone to swap the flight with you.”
To combat jet lag, she says,”What I do is try to keep myself awake by going sightseeing and meeting people outside. If that doesn’t work, I’ll take calming supplements such as melatonin. Sometimes it works, sometimes it doesn’t.”
On the topic of large time differences, she just sticks to the local time. “Let’s say, New York City or west coast of the United States,” she explains. “It’s a big difference, so I just stick to the local time. Most of the time, I was exhausted, so I just forced myself (to stay awake) by running, visiting museums, meeting people, outdoor activities and sightseeing.”
