Bonjour Crew,
Yes, this is the million-dollar question!
Managing jet lag as cabin crew can be the hardest part of the job. Here are my cabin crew secrets to help you overcome jet lag and stay refreshed:
1. Hydrate, Hydrate, Hydrate: Sisters, Brothers, VATER! Drink plenty of water before, during, and after your flights to combat dehydration, which can worsen jet lag symptoms. Avoid caffeine and alcohol, as they can contribute to dehydration. So forget your diet cola and your coffee from business class if you want to enjoy your layover or days off.
2. Sleep strategies: Prioritize restorative sleep before your flight. Try to relax before going to bed by putting your phone away and unwinding. It's the perfect time to write about your day in your Ultimate Cabin Crew Journal - no screen time. During layovers, aim for quality sleep by minimizing disruptions and creating a comfortable sleep environment. Use earplugs and an eye mask to enhance sleep quality. (Avoid earplugs before your wake-up call - please !)
3. The 45-minute nap: You should know her! Studies say a quick nap lasting around 45 minutes can give you a jolt of energy without leaving you feeling foggy afterward. We said 45 minutes, not 45 hours - remember to set an alarm!
4. Adjust your sleep schedule: Gradually shift your sleep schedule a few days before ultra-long-range flights to align with your destination's time zone. Expose yourself to natural light during the day and avoid bright screens before bedtime to help regulate your circadian rhythm.
5. Optimize your diet: Choose light, nutritious meals during flights and avoid heavy, greasy foods that can disrupt digestion and contribute to fatigue. Say goodbye to room service at 1 am - it’s already been three layovers you ordered a burger. Incorporate protein-rich snacks, fruits, and vegetables to maintain energy levels throughout your journey.
6. Stay active: Incorporate light exercise into your layovers to promote circulation and alleviate muscle tension. Take short walks, practice yoga, mat Pilates, or use resistance bands to stretch and strengthen your muscles. For the gym rats, you already know what to do! Tip: Download ClassPass to try fun gyms and sports places all around the world!
7. Consider supplements: Consult with a healthcare professional about using melatonin supplements to help regulate your sleep-wake cycle and alleviate jet lag symptoms. Be cautious when using sleep aids and consult with your airline's medical department for guidance. Tip: Chamomile tea before bed helps as well!
8. Stress relief: Practice relaxation techniques such as deep breathing, meditation, or mindfulness to reduce stress and promote relaxation during layovers. (Do not text your ex). Engage in activities that bring you joy and help you unwind, such as journaling, listening to music, or spending time outdoors.
Now, you know all my secrets to handling jet lag. Remember to listen to your body and prioritize your well-being.
Safe flight loves
A.D
