Time zone fatigue is tough, but small steps can make a big difference. Stay hydrated, rest whenever you can, and listen to your body’s needs. A quick stretch or walk helps shake off sluggishness, and anchoring yourself with small routines like a meal or mindful moment can keep you grounded. Above all, be kind to yourself. You’re doing remarkable work, and it’s okay to pause, reset, and recharge. You’ve got this!

To combat this issue we consider the following key factors: 1.Stay Hydrated: Drink plenty of water before, during, and after the flight to combat dehydration, which can exacerbate fatigue. 2.Nutrition: Eat light, balanced meals and avoid heavy foods and alcohol to maintain energy levels. 3.Sleep Management: Use sleep aids (if necessary) and create a comfortable sleep environment during flights. 4.Physical Activity: Engage in light stretching or walking during layovers to boost circulation and energy. 5.Exposure to Light: Upon arrival, seek natural light during the day to help reset your circadian rhythm. 6.Mindfulness Techniques: Practice relaxation techniques, like deep breathing, to reduce stress and improve mental clarity.

The aviation industry can address time zone fatigue by implementing structured norms that prioritize employee well-being by creating work-rest schedules aligned with circadian rhythms & ensuring mandatory recovery periods can significantly reduce fatigue risks. Training programs on managing jet lag, hydration, & nutrition can equip staff with effective strategies. Airports could also provide rest zones with sleep pods or ergonomic lounges for employees during layovers. Additionally, leveraging technology to optimize rosters ensures balanced workloads, while fostering a culture that encourages fatigue reporting promotes safety. These measures not only enhance employee health but also improve operational efficiency & passenger experience.

Transition to the destination’s time zone as early as possible, as soon as you get into the airplane, or even before. Change your clock and force your mind and body do what you are supposed to do where you are going - if it’s time to sleep, be active, or have the right meal according to the time at your destination.

To cope with fatigue and jetlag it’s essential to stay fit. Make smart food choises and try to sleep where you can, but despite this, sometimes you just need to grit your teeth and suck it up :).

*Sleep well *Eat and drink well *Avoid alcohol after and before long duties evening you are within legal limits *exercise after- and before a long duty *no screen time 30min before going to bed *use motivational podcasts regularly *socialise and share with your team

In the MRO industry we face challenges like night shifts, variable schedules or jetlag due to travel duties. Good nutrition and hydratation is basic to deal with it, avoiding high caffeina drinks, sugar drinks and heavy meals. Light and frequent meal will help better. Good rest before starting your shift is essential, and if you will face a night shift and it´s difficult to fall asleep, doing meditation or relaxation techniques will help you to rest. During the shift task rotation, whenever is possible, microbreaks and focus in critical task when you feel full of energy. Well balance of workload between all the team and you feel fatigued, let your team known. These techniques are basic to keep us ready to work in a safe way.

No doubt long haul flights cause high fatigue rate. It is important to keep the body hydrated with packets of power naps as it is not possible to have ample and comfortable sleep during such flights. Close your eyes and do meditation and also long breathing exercise while sitting. Have random walks. Keep yourself engaged in activities of your choice, it can be from reading to engaging in talks with some co-passenger.

I have been in the International sales market in aviation doing extensive travel over many years, a lot of trips a lot of hotels and a lot of sleepless nights> * Reduce the alcohol consumption and increase hydration. It's true it helps. * Eat lightly on the flight. * Get as much rest as you can on the flight. * Get the largest seat on the flight with the best recline - flat is best! * If you arrive on an overnight flight don't nap get some fresh air and stay awake as long as you can. * Accept the fact you may be up at 3am wide awake. *moderate exercise helps but dont try for a pr!