Jet Lag Survival Guide for New Cabin Crew

So, you’ve just joined the skies and you’re living the dream — crossing time zones like it’s nothing, waking up in one country and going to bed in another. But suddenly your body’s like: “What day is it? Why am I wide awake at 3AM? And why do I want spaghetti for breakfast?” 😅

Welcome to your first serious flirtation with jet lag.

Let me help you survive (and thrive) with these real, honest, cabin crew-tested tips that have helped me beat the fog and still slay my layovers.

First of All: What Is Jet Lag?

Jet lag happens when your body’s internal clock (circadian rhythm) gets thrown off by crossing time zones quickly — something we literally do for a living.

Symptoms?

• Fatigue
• Mood swings
• Insomnia or broken sleep
• Hunger at weird times
• Feeling spaced out or low energy

Basically, your body’s confused. But don’t worry — there are ways to manage it, especially when you’re working long-haul.

1. Plan Ahead (Before You Even Fly)

• Know your body: Are you a morning or evening person? That’ll affect how you adjust.
• Hydrate pre-flight: Start drinking water before you’re airborne — dry cabin air will wreck you otherwise.
• Avoid caffeine or alcohol the day before: It messes with your body clock. Rest up instead.

2. In-Flight Habits Matter

• Drink loads of water — aim for a cup an hour. Yes, you’ll pee more. Worth it.
• Move when you can: Stretch, walk, or do little ankle circles during your breaks.
• Nap smart: If it’s a night flight and you’re landing in the morning, try to rest so you can stay up all day once you land.

3. Land and Adapt — Quickly

• Change your watch or phone time ASAP. Mentally accept you’re in the new time zone.
• Stay awake until local bedtime (even if you feel like collapsing). This is key.
• Go outside — daylight helps reset your internal clock. 20 minutes in natural light can do wonders.

4. Eat for Energy, Not Confusion

• Avoid heavy meals when landing. Go for protein, healthy carbs, and lots of water.
• Try to eat in line with local time — not UK time.
• If you’re really struggling, a banana + green tea can help regulate your rhythm.

5. Sleep Like a Pro (Even in Hotel Rooms)

• Eye mask & earplugs: Essential for proper crew rest.
• Blackout the room: Tape gaps, use curtains, or hang towels over windows if needed.
• Melatonin? Natural supplements can help reset your body clock (check with a doctor first).
• If you can’t sleep: Don’t stress. Read, journal, or listen to something calming. Rest is still valuable.

6. Apps & Tools That Help

• Timeshifter: Helps plan your sleep schedule for trips.
• Rosterbuster: Allocate your time of rest/time out on layovers
• Calm or Headspace: Guided meditations for better sleep and jet lag recovery.
• F.lux or Night Mode: Reduces blue light exposure when winding down.

7. Tillyah’s Crew Faves for Fighting Jet Lag

• Compression socks (for circulation)
• Electrolyte sachets (hydration boost)
• Reusable water bottle (ALWAYS)
• Silk sleep mask + lavender spray (luxury + relaxation)
• Journal or planner (helps your mind unwind and reset)

8. Protect Your Mental Health Too

Jet lag can make you feel low, out of it, or even anxious. Be gentle with yourself.

• Talk to fellow crew — we all go through it.
• Take alone time when needed.
• Do something grounding: a short walk, a call home, a shower, or your fave playlist.
• Remember: it gets easier. Your body will adapt.

Final Word from Tillyah:

You won’t always beat jet lag completely — but with time and routine, you’ll learn what works best for your body. Trust the process, give yourself grace, and don’t let the fatigue stop you from enjoying your dream layovers.

You’ve earned this life — now learn how to fly through it well-rested and glowing.

Save + Share This Guide

Whether you’re a new starter or supporting your first SNY, keep this in your crew kit. Tag me on Instagram @travelwithtillyah and let’s swap jet lag survival hacks. ✈️💬

Coming soon on the blog:

• My go-to Layover Skincare Routine
• Healthy Crew Snacks I Always Pack
• What’s in My Cabin Crew Bag?
• First Time in ….– What I Did, Ate & Loved

Let me know which one you want next!

Love and hugs,

Tillyah x