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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
• Omega-3 (EPA/DHA)
• Vitamin D
• Zinc Picolinate
• Breathwork techniques
Connect with Roger
To learn more about Roger's coaching, recommended products and shift work education, visit:
ahealthyshift.com
@a_healthy_shift
If You Enjoyed This Episode
If you found this episode helpful, please hit follow and turn on notifications, leave a review and share it with someone working shift work or long haul aviation. Every share helps more shift workers improve their health, sleep and performance.
Support the show
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Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.
After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.
Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capability
Website: https://ahealthyshift.com.au
LinkedIn: https://www.linkedin.com/in/roger-sutherland
Instagram: @a_healthy_shift
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Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast, including but not limited to economic loss, injury, illness, or death.
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