Why pilots and cabin crew are at risk

The NHS explains that jet lag happens when the body clock is out of sync with the local time, causing poor sleep, tiredness and difficulty concentrating, and that it tends to be worse when flying east. HSE's guidance on fatigue applies to crews as to any shift workers, and aviation regulators set flight time limits for that reason. Long periods of immobility are a known risk factor for deep vein thrombosis. Crew cannot always choose their schedule, but they can shape how they recover.

01Jet lag and crew fatigue

Repeated time-zone changes, early report times and overnight flying disturb sleep. Fatigue affects attention and reaction time, which is why crews have rest rules and fatigue reporting systems.

What helps

  • On short layovers, consider staying on home time rather than adapting.
  • On longer trips, seek daylight at the right local times to shift your body clock.
  • Use controlled rest or bunk time when allowed, and protect hotel sleep with darkness and quiet.
  • File a fatigue report when you are too tired to operate safely.

02Blood clots and long periods in the cabin

The NHS lists long journeys and immobility among risk factors for deep vein thrombosis. Pilots sit for long periods; cabin crew stand and walk but also spend time seated. The dry cabin air adds to dehydration.

What helps

  • Move your feet and calves regularly and stand or walk when duties allow.
  • Drink water regularly; limit alcohol on layovers before duty, as rules require.
  • Ask your doctor about compression stockings if you have extra clot risk factors.
  • Know the signs of a clot: a painful, swollen, warm leg.

03Back strain and ear problems

Lifting bags into overhead lockers, pushing trolleys up a sloped aisle and working in a confined space strain the back and shoulders. Flying with a cold or blocked nose can cause ear pain and pressure problems on descent.

What helps

  • Lift bags in stages, keep them close and avoid twisting; let passengers lift their own.
  • Push trolleys with both hands and use the brakes on slopes.
  • Avoid flying with a heavy cold or blocked ears where you can, and follow your airline's guidance.
  • Keep up strength and mobility work at home and on layovers.

Weekly checklist for pilots and cabin crew

  • Plan sleep for each trip before you leave home.
  • Pack an eye mask and earplugs for every layover.
  • Drink water every hour on duty.
  • Walk or stretch your calves at every chance on long sectors.
  • Exercise on layovers, even a 20-minute walk outside.
  • Note how many days it takes you to recover after long-haul trips.

When to see a professional

  • Persistent sleep problems or daytime sleepiness between trips.
  • Ear pain, hearing changes or blocked ears that do not clear after flights.
  • Back or shoulder pain that lasts or limits your work.
  • Low mood or anxiety that persists.

A painful, swollen leg or sudden breathlessness or chest pain during or after travel can signal a blood clot and needs urgent care.

Where ONU fits

ONU brings your sleep, activity and recovery trends together, so you can see how different rosters and time-zone changes affect your sleep and how long you take to recover. It is not a fatigue risk management tool and does not replace your airline's rules or an aviation medical examiner.

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Common questions

How can cabin crew get over jet lag faster?

Time light exposure to the destination, keep naps short, eat at local mealtimes on longer stays and protect your sleep. On short layovers, staying on home time may be easier.

Do compression socks prevent DVT on flights?

They can reduce risk for some people, especially those with extra risk factors. Ask a doctor whether they are suitable for you, and keep moving regardless.

Is it safe to fly with a cold?

A blocked nose or ears can make pressure changes painful and occasionally cause ear damage. Follow your airline's medical guidance and ask a doctor if you are unsure.

Sources and further reading

Educational information drawn from the public-health sources listed on this page. It is not a diagnosis, a treatment plan or a guarantee that you will avoid an illness or injury. ONU does not diagnose, treat or prevent disease. Speak to a qualified professional about anything that concerns you, and follow the rules of your employer, sport or local health service.