For frequent flyers, the disruption caused by crossing multiple time zones – commonly known as jet lag – is an all-too-familiar foe. This temporary sleep disorder, a direct result of rapid long-distance travel, throws the body's internal clock into disarray, leading to symptoms that can linger for days after landing.
The Executive Battle Against Body Clock Disruption
Jet lag manifests as fatigue, insomnia, headaches, trouble concentrating, and mood swings, and spares no one, not even the corporate leaders who spend a significant portion of their professional lives in the air. While many travellers rely on classic advice like staying hydrated and seeking daylight, some high-profile CEOs have developed their own stringent routines to minimise the impact.
Scott Kirby, the Chief Executive Officer of United Airlines, advocates for a counterintuitive approach: skipping the in-flight meal entirely. For long-haul journeys, he specifically books later flights that align with his usual bedtime, typically after 6pm or 7pm. Once airborne, he reclines his seat in business class before dinner service begins, aiming to be fast asleep by the time the plane reaches 10,000 feet.
"All the times I've gone to Europe, I’ve never once eaten a meal," Kirby told the Wall Street Journal. "My goal is to not hear the ding at 10,000 feet, because I’m already asleep." This method allows him to log around seven hours of solid sleep on a flight without aids, close to his regular eight-and-a-half-hour nightly rest.
Beyond the Meal Skip: Other Corporate Travel Hacks
Kirby's advice for lengthy routes, such as those from the US to Europe, includes staying awake until midnight local time on the first night. For the return trip, he emphasises the importance of going to sleep as early as 5pm to reset the circadian rhythm fully.
Other executives have crafted their own bespoke strategies. Yvette Ostolaza, chair of law firm Sidley Austin, prepares by eating before boarding, hydrating, and staying active in the airport. She avoids checked luggage to conserve energy. On the plane, she immediately switches her mindset to the destination time zone, wears comfortable layers, blocks out light and noise, and sleeps as if it were night, instructing crew not to wake her.
"I like to manifest that I’m not going to have jet lag, and I’m going to be in the time zone," Ostolaza said. Her tactics, she notes, work in any cabin class, though she recommends a quiet window seat. Upon landing, she avoids naps and might get a massage to encourage sleep.
A Focus on Health and Routine
Spencer Rascoff, CEO of Match Group, focuses on health and comfort. His carry-on is stocked with sanitiser, hoodies, eye masks, earplugs, and extra socks. He resets all his watches to the destination time, avoids alcohol, and sleeps on the plane. A post-landing ritual of changing socks helps 'reset' his mental clock, and he finds small comforts like classic sweets help alleviate travel stress.
Tarang Amin, CEO of e.l.f. Beauty, starts with a workout and heavy hydration before his flight. He then strictly adheres to his destination's schedule while in the air, staying awake or sleeping accordingly, drinking water, and skipping meals if it means more rest. After landing, he works out again, completely avoids naps, and powers through meetings. A pre-bed massage usually ensures he relaxes fully and sleeps soundly.
These varied approaches from seasoned travellers highlight that while jet lag is a universal challenge of long-haul travel, a disciplined, personalised routine can be a powerful tool in overcoming it.
