Overview

• British Airways senior first officer Al Smith details his advice in the airline’s High Life magazine, with the tips widely republished on September 24.
• He urges travelers to plan rest by sleeping before departure, taking a brief nap after landing, and capping sleep at three hours on the first day.
• For afternoon arrivals, he advises staying up if it is past 3 p.m. to reach an early local bedtime and speed adjustment.
• He emphasizes sleep hygiene with total darkness, careful temperature control, and quality bedding to ease time-zone shifts.
• He recommends seeking sunlight and light exercise on arrival, using low-cost hacks like clipping hotel curtains and phone sleep modes, limiting alcohol, and getting up for a warm non‑caffeinated drink if insomnia hits.