Beat jet lag like a pro!

Tips for airline crew on managing the WOCL (Window of Circadian Low), eating healthy, using hotel gyms, and staying energized across time zones.

Crossing multiple time zones is one of the perks of airline life - but it also comes with a heavy price: jet lag. For crew, it’s not just a one-off challenge. We often exist in limbo between time zones, never fully synced to the local clock, yet still at the mercy of the dreaded WOCL - Window of Circadian Low. This is the body’s natural slump, usually hitting in the early hours or mid-afternoon, when your internal clock says, sleep now or collapse. For airline crew, it can strike at the most inconvenient moments, during your precious days off, on layovers, or even mid-flight.

So, we’ve put together a few tips on how to combat jet lag effectively and keep your body and mind in check, because in our line of work, we need all the help we can get…

1. Respect the WOCL and nap cleverly.

Trying to bulldoze your way through the WOCL - your Window of Circadian Low - is a losing battle. This is the period, usually in the early hours of the morning, when your body is biologically programmed to be at its sleepiest. Fighting it head-on often ends with you slumped over a tray of half-eaten crew meals wondering what day it is. Instead, plan for it. Short, strategic naps of about 20-30 minutes during the WOCL, whether at home or on board, can give you that quick reset without dropping you into deep sleep. So, if you can’t fit in a three-hour break on your red-eye, then it’s the next best thing. We know it’s not always possible, you might be dishing out omelettes and croissants with the sunrise and no crew rest in sight - but if you can grab that nap then do it. Just… maybe don’t lock yourself in the aircraft lav and disappear mid-flight. Management tends to frown on that.

For landing days, our rules go like this:

 Home before 09:00 – Sleep until midday.

 Home after midday – Short nap only (no Netflix marathons in bed).

Find your sweet spot, but remember, you’ll get far better results by working with your WOCL instead of against it.

2. Hydrate Like It’s Your Job (Because It Kind of Is)

Dehydration amplifies jet lag’s worst symptoms - fatigue, headaches, irritability - so keep your fluids up before, during, and after your flight. Bring your Stanley cup or favourite refillable vessel, Sharpie your name on a bottle, and keep it close. Sip herbal tea, water with a slice of lemon, or anything non-caffeinated that gets the job done. The more you drink, the better your body can handle the time zone shuffle.

If you enjoy a nightcap, go in with your eyes open. Alcohol might help you drift off, but it also dehydrates you, disrupts your REM cycles, and makes the WOCL hit harder. If you indulge, own it. Accept the consequences, plan for extra water, and be ready to dig a little deeper for that flight home. But if you made memories, had a laugh, and enjoyed the night - well, you only live once, and we’re not here to judge.

3. Prioritize Healthy Food

Fuel your body with meals that support energy and recovery. Focus on:

 Lean proteins: chicken, fish, eggs, tofu

 Complex carbohydrates: whole grains, oats, sweet potatoes

 Fruits and vegetables: rich in vitamins and antioxidants

 Healthy fats: avocado, nuts, olive oil

Let’s be honest - the crew cart isn’t exactly the pinnacle of clean eating. Sure, those chicken goujons taste amazing at 5 a.m., but they won’t do your jet-lagged body any favours.

Choose wisely. If you’ve got time before your trip, bring your own healthy snacks or light meals to keep you fuelled.

When you’re downroute, try to eat in line with your destination’s local time, even if your body’s still convinced it’s midnight. This helps your internal clock adjust faster. Opt for lighter, nutrient-rich foods over heavy, greasy meals that only intensify fatigue. Fresh fruit, lean protein, and whole grains will give you more sustainable energy than anything deep-fried and beige.

4. Use Hotel Gyms - even for a Short Workout

One of the perks of crew life is that most of our layovers come with access to a hotel gym - so use it. Movement is one of the simplest and most effective ways to fight jet lag. Even 15–20 minutes of light cardio, stretching, or resistance training can get your blood flowing, loosen stiff muscles, and sharpen your focus.

You don’t need a full-blown workout - just enough to wake your body up and give your energy a reset. A gentle treadmill walk, a few bodyweight exercises, or a quick yoga session can work wonders. On the other hand, smashing out a half marathon straight after a long-haul? Probably not the smartest call. Save the heroics for a day when your body isn’t still asking what time zone you’re in.

5. Embrace light therapy

Plan naps and bedtime based on your destination’s schedule. Avoid collapsing at random, and try to sync with the local time zone as quickly as possible. Light exposure - especially morning sunlight - can accelerate your body clock adjustment and as such, natural sunlight is your best friend. Exposure to morning light helps shift your body clock when moving east, while evening light helps when heading west. On layovers, try to spend at least 30 minutes outside at strategic times to help your internal clock recalibrate.

6. Acceptance is Key

Even the most seasoned crew can feel off for a day or two. Don’t fight jet lag excessively, just try to work with it if you can. Schedule lighter duties when possible and give yourself time to recover on your days off. Small steps, like respecting the WOCL, staying hydrated, and moving your body, go a long way toward keeping your sanity intact.

Summary: Beating jet lag isn’t just about surviving the flight, it’s about optimizing your body and mind between take-offs. By respecting the WOCL, eating well, using hotel gyms, moderating alcohol, and syncing with local time zones, airline crew can tackle jet lag head-on and arrive ready for duty!

And if you really can’t sleep, we can highly recommend listening to The Red Eye to keep you company…