British Airways pilot reveals strict sleep routine to beat jet lag

A British Airways senior first officer says his sleep routine is essential to beating jet lag on long-haul flights. Al Smith, who works as a senior first officer for the airline, describes a discipline of rest that travels with him across time zones. "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," he told British Airways High Life magazine.

For Al, blocking out all light is essential to catch up on sleep. 'Every time we've moved house, my first priority has been: How do I make my new bedroom feel like the best hotel room ever?' He prefers total darkness when he sleeps and recommends plantation shutters with a blackout screen. The temperature of the room is vital: he has a two-degree tolerance before he feels too hot or too cold, and he's a big fan of air conditioning. Good-quality bedding is another factor, but there’s a balance: too much sleep can backfire and trigger insomnia if sleep is mismanaged.

Travel experts have offered similar advice for beating jet lag. Icelandair’s Health Manager, Jóna Björg Jónsdóttir, has previously highlighted how planning ahead and hydrating can help travellers recover faster after long flights. She endorses what’s been called the water rule to keep passengers hydrated and notes that caffeine and alcohol can dehydrate the body and disrupt sleep patterns, making it harder to adjust on landing. The guidance emphasizes drinking about one litre of water for every five hours of flight time, in addition to regular fluids, and favors herbal teas or electrolyte-rich drinks to maintain steady energy.

Medical professionals generally say jet lag stems from circadian rhythm disruption, and a sleep-first approach can help travellers reset more quickly. In practice, the dry cabin environment—combined with long exposures to unfamiliar time schedules—can heighten fatigue, so rest, hydration and temperature control become practical tools for recovery. The tips echoed by Smith and Jónsdóttir align with broader travel health guidance that prioritizes rest, light exposure management, and mindful hydration to reduce fatigue and improve alertness after arrival.

The account of Smith’s routine and the corroborating travel-advice pieces illustrate a growing emphasis on sleep hygiene as a health and safety consideration in air travel. As aviation schedules intensify and routes cross multiple time zones, crews and frequent travelers alike are increasingly adopting personalized routines designed to minimize jet lag, protect performance, and support overall well-being during and after long flights.