British Airways Pilot Shares Jetlag Tips Using Simple Tricks

The struggle with jetlag can be particularly challenging for travelers returning home after long journeys. Al Smith, a senior first officer with British Airways, offers practical strategies to combat this common post-holiday hurdle. Drawing from his extensive flying experience, Smith emphasizes that simple adjustments to sleep habits can significantly ease the transition back to one’s local time zone.

In a feature for British Airways’ High Life magazine, Smith shared his insights on managing sleep to mitigate the effects of jetlag. “I plan ahead: sleep before departure, nap after landing and squeeze in a siesta when I can,” he explained. He highlights the importance of prioritizing rest, stating, “No matter what time zone I’m in, I make time for sleep.”

Understanding Sleep Hygiene

Smith underscores the vital role of sleep hygiene in adjusting to new time zones. He recalls his personal experiences, revealing that creating a comfortable sleeping environment is key. “Every time we’ve moved house, my first priority has been: ‘How do I make my new bedroom feel like the best hotel room ever?’” he noted.

He recommends total darkness for optimal sleep, advocating for the use of plantation shutters alongside blackout screens. “Zero light is incredible and allows me to sleep both day and night,” he said. Additionally, he stresses the importance of temperature control. “I think I have a two-degree tolerance before I’m either too hot or too cold,” he stated, reflecting on the UK’s recent record temperatures, which reached 40°C. “Air-conditioning is the way forward!”

Quality bedding is another aspect Smith considers essential for restful sleep. He acknowledges that insomnia is a common symptom of jetlag and offers a personal strategy for managing it. “There have been occasions where oversleeping on what we call ‘landing day’ has led to bouts of insomnia,” he shared. His experience has taught him to recognize when to get up if he finds himself restless. “If I check the clock twice and it’s still within the same hour, it’s time to get up, have a warm drink, and watch a bit of TV,” he advised.

Practical Tips for Travelers

Travelers can benefit from implementing Smith’s practical tips to reduce the impact of jetlag. Establishing a consistent sleep schedule before departure can help ease the transition. This might include adjusting sleep and wake times to align more closely with the destination’s time zone.

Another useful approach is to remain hydrated and avoid excessive caffeine or alcohol during flights. Both can disrupt sleep patterns and exacerbate feelings of fatigue upon arrival. Engaging in light physical activity upon landing can also help reset the body’s internal clock.

By adopting these strategies, travelers can better manage jetlag, ensuring that the transition from holiday back to everyday life is smoother and more enjoyable. Smith’s insights serve as a reminder that effective sleep management is crucial for anyone frequently crossing time zones, whether for business or leisure.