Jet lag can ruin a long-haul holiday, but airline pilots, who face time zone changes daily, have developed strategies to cope. According to experts, the key is to adjust meal times and light exposure to the destination's schedule.
Erin E Flynn-Evans, a member of Nasa's fatigue countermeasures group, advises travellers to consider their direction of travel. For eastbound flights, she recommends getting up early and avoiding light on the flight, while for westbound trips, staying up late and seeking bright light helps.
British Airways pilot Mark Vanhoenacker suggests an '11am rule': if you can reach your hotel by 11am, take a short nap; otherwise, stay awake until a normal bedtime. Stephen Landells, a flight safety specialist at Balpa, emphasises drinking plenty of water, eating lightly, and avoiding caffeine.
Pilots are trained to find what works best for them, and airlines have fatigue risk management programmes. Despite these measures, pilots still suffer from jet lag, but they learn to manage it through routine and discipline.
