Fight jet leg by staying hydrated and eating healthy.David Tulis/The Associated Press
Jet lag is a bear. Time changes throw your circadian rhythms out of whack, and unless you're one of those lucky souls who sleep well on planes, a 15-hour flight can leave your body drained and your brain foggy.
But what is a bother for vacationers can be dangerous for flight crews, who have to work through the exhaustion – possibly in emergency situations.
They are constantly changing time zones, switching up sleep schedules and dealing with grumpy passengers when they would rather be at rest.
So who better to approach for tips on how to combat flight-induced fatigue?
For insider secrets, I joined Air Canada rouge recruits at the Disney Institute in Orlando, where – along with training in customer service – they receive expert advice on how to stay alert.
"We wanted to make sure they understand the effects of sleep and nutrition on their body and state of mind," Renee Smith-Valade says, vice-president of customer experience. "Otherwise it's going to be tough to deliver that level of customer service."
Lesson No. 1: Guzzle water
Cabin air is extremely dry, and the signs of dehydration – fatigue, impaired decision making, sleepiness, dizziness and headaches – mirror many of the effects of jet lag, explains Dr. Maryam Hamidi, who specializes in nutrition. Stay hydrated and at least you won't be exacerbating the problem. If you're not a water person, look for juices with less than 15 grams of sugar a serving.
No. 2: Embrace the "caf-nap"
Caffeine doesn't actually perk you up: It blocks the neurochemicals that make you sleepy while making it easier for neurotransmitters that provide energy to reach your nervous system. In most people it takes 15 to 30 minutes for this to kick in. Enter the caf-nap: Drink your java, then have a quick snooze. You'll wake up doubly refreshed. Aim for 150 milligrams of caffeine, about 1.5 cups of coffee.
No. 3: Make healthy choices
Food is fuel: Fill your body with junk and it won't run well. You know the drill: lean proteins, leafy greens, a bit of healthy fat. "It would be hard to choose healthy options if you rely on airplane food," Hamidi notes wryly. Look for snacks such as mixed nuts, cheese and fruit and even dark chocolate. And don't skip breakfast. "Eating in the morning gives your a body a cue as to what time it is and helps your circadian rhythm." Chewing gum may also give you a little calorie-free boost.
No. 4: Listen to your body
"The quicker you fall asleep, the more sleep-deprived you are," says Dr. Melissa Mallis, who has studied fatigue for NASA. It takes an alert individual 15 to 20 minutes; less than 10 could mean you're running a sleep deficit. The good news is you can catch up on those lost hours: Nap when you can and try to sleep in. Learn what your "sleep need" is (for most people it's between seven to nine hours) so you'll have a goal.
No. 5: Lay off the liquor
While a glass of wine or two is an easy way to dreamland, too much disrupts both the quantity and quality of your rest, increasing the effects of lost sleep, Mallis explains. You're better off loading up on carbs such as beans, rice, oatmeal, popcorn and pasta before bedtime.
No. 6: Stay on schedule
If you're in a different time zone for less than three days, stick to your home schedule. "Establishing a sleep routine is what helped me the most," flight attendant Laura MacDonald says. Keep with it on your trip to prep your body and mind.