Episode Details

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Long haul cabin crew work is one of the most demanding forms of shift work. Crossing multiple time zones, disrupted sleep, irregular meal times, constant passenger interaction, and high-pressure safety responsibilities all place enormous strain on the body.

In this episode, Roger Sutherland draws on nearly 40 years of shift work experience, his background as a certified nutritionist, and conversations with long haul cabin crew to explain why this role is so challenging and, more importantly, what can be done to reduce the impact.

Roger introduces the four biological drivers that influence every shift worker's health: sleep, light, food timing and movement. He explains how understanding these factors can help cabin crew improve energy, recover faster between flights, reduce fatigue, improve digestion and protect their long-term health.

Whether you're flying internationally every week or simply interested in managing jet lag and irregular schedules, this episode provides practical, evidence-based strategies you can begin using immediately.

In This Episode

• Why long haul cabin crew may have one of the toughest shift work jobs in the world

• The hidden physical and mental demands behind every flight

• How circadian rhythm disruption affects sleep, energy and health

• The four biological drivers every shift worker should understand:
 • Sleep
 • Light
 • Food timing
 • Movement

• When to stay on your home time zone and when to adjust to local time

• How to improve sleep during flights using routines, breathwork and strategic napping

• Why 30-minute naps and 90-minute sleep cycles work best

• How to reduce sleep anxiety before early departures

• The importance of banking sleep before long haul flights

• Nutrient timing strategies to reduce digestive issues and improve recovery

• Foods to prioritise and foods to limit while travelling

• Why female cabin crew face additional biological challenges and practical ways to support hormone and digestive health

• Breathwork techniques to reduce stress and improve sleep quality

• Managing fatigue with smart caffeine use

• Exercise recommendations after long haul flights

• Why walking and low-intensity exercise can improve recovery

• The importance of regular blood tests and health screening

• Sleep medications versus natural sleep

• When melatonin may help—and when it can make things worse

• Supplements discussed:
• Creatine Monohydrate
• Omega-3
• Vitamin D
• Zinc
• Iron and Vitamin B (when appropriate)

• Sleep products and tools Roger recommends for frequent travellers

Key Takeaways

Long haul flying creates significant circadian disruption, but understanding your biology allows you to work with your body instead of against it.

Small changes in sleep timing, light exposure, meal timing and movement can have a major impact on energy, recovery and long-term health.

Strategic naps, proper recovery routines and evidence-based supplementation may help reduce fatigue and improve performance across multiple time zones.

Who This Episode Is For

This episode is ideal for:

• International cabin crew
 • Flight attendants
 • Airline pilots
 • Frequent business travellers
 • FIFO workers
 • Emergency services personnel
 • Healthcare workers
 • Anyone working rotating shifts or experiencing regular jet lag

Resources Mentioned

• Manta Sleep Mask Pro
• Ozlo Sleepbuds
• Creatine Monohydrate