British Airways pilot reveals strict sleep routine to beat jet lag on long-haul flights

A British Airways pilot has revealed his sleep regimen for beating jet lag after long-haul trips. Al Smith, a senior first officer, told British Airways High Life magazine that he follows a strict schedule to arrive at work rested, describing long-haul duties as a different game for crews.

He plans ahead, prioritizing sleep before departure, napping after landing and squeezing in a siesta when possible, insisting that rest should come first regardless of the time zone. "I plan ahead: sleep before departure, nap after landing and squeeze in a siesta when I can. The key? Prioritising rest and making time for it, no matter what time zone I'm in," Smith said in the profile.

Beyond the schedule, Smith emphasizes the importance of the sleep environment. He said total darkness is crucial and that he seeks to make hotel rooms feel like the best possible sleep space by using blackout options such as plantation shutters with a blackout screen. Temperature control is described as vital, with a personal tolerance for a narrow range; he said a two-degree swing in room temperature can be enough to disrupt rest, so he relies on air conditioning to maintain a comfortable climate. Good quality bedding is another key factor, according to the pilot.

But he cautions that too much sleep can backfire. He has learned that oversleeping can contribute to insomnia, a reminder that resting needs are balanced with wakefulness to maintain alertness for safety-critical duties.

The jet-lag conversation around long-haul travel is not unique to Smith. Travel experts have offered similar guidance for maintaining rest on and after flights. Icelandair’s health manager, Jóna Björg Jónsdóttir, has outlined approaches that echo Smith’s emphasis on planning and environment. Her guidance includes staying hydrated with the so‑called water rule, which recommends hydrating adequately to offset cabin dryness and avoid caffeine- or alcohol-driven dehydration that can worsen jet lag. She suggests consuming at least one liter of water for every five hours of flight time and opting for herbal teas or electrolyte-rich drinks to stabilize energy levels and aid recovery after landing.

The broader public-interest dimension of these tips aligns with a growing focus on crew wellness and operational efficiency in the aviation industry. Airlines increasingly recognize that preserving crew alertness and rest across changing time zones is not only beneficial for safety but also for maintaining consistent service quality on long-haul routes.

The article tying these points to a practical routine appeared in the Daily Mail’s travel section, highlighting how professionals in high-demand roles manage disruption from global travel schedules. While individual routines vary, the core takeaway from Smith and other travel-health experts is that deliberate rest strategies—encompassing preflight sleep, strategic postlanding naps, and a controlled sleep environment—can help mitigate jet lag, supporting better performance on duty and a smoother recovery after travel.