11 Ways to Beat Jet Lag When You Work in a Seafarer Job

Eve Church
07 Sep, 2025
08 Mins read

A man working in a seafarer job trying not to fall asleep on the ship's bridge

If you work in an offshore or seafarer job one of the more unpleasant aspects of your work might only be a temporary one - but it’s one that you may run into time and time again. It’s not related to your work at sea or to your seafarer skills: it happens at the start of your contract and relates to how you actually get to work.

Yes, we’re talking about our old enemy, jet lag.

If you’re flying across one, or even several, time zones to get to your vessel, chances are you’re going to be jet lagged when you arrive. It’s to be expected, it’s not nice, but more than that - you’ve arrived somewhere to start work in a high pressure environment where safety is paramount.

Put simply, you need to be on top of your game - and that can be very difficult when you don’t know what time of the day or night it is and you quite literally feel like an extra from The Walking Dead!

Add to the general feeling of confusion and overwhelming tiredness the fact that you will likely be working watches or shifts, and your poor mind and body really won’t know what’s hit them.

So let’s take a look at what jet lag actually is and how to deal with it while you settle in to your first few days onboard your vessel.

a seafarer lying awake on his bunk and looking through a skylight in daylight

How Do I Get Over Jet Lag When I Work in a Maritime Job on a Ship?

Jet lag affects every part of your being while you’re in its grip. It can affect your seafarer skills in that it slows down how you think, how you answer questions, and how you react to orders and instructions, or cope in an emergency.

So, first of all let’s take a look at what jet lag actually is.

What is Jet Lag?

When we travel quickly, as in an airplane, to a destination that is in a different time zone it confuses our body clock, otherwise known as our circadian rhythm. This rhythm, or clock, is confused because the normal times that we wake up, go to work, eat our meals, and go to sleep are now out of sync.

If you travel somewhere where the time difference is only an hour or two different to your starting point, you probably won’t feel the effects, but as the time difference increases, so too will your jet lag.

In fact, our body temperature and hormone regulation can even be affected by jet lag too.

And this feeling will last until gradually our body’s internal clock falls in step with the new time zone. Although, of course, we are all different - something you’re probably well aware of thanks to working at sea - so jet lag can affect different people in different ways and for different lengths of time.

But the good news is that there are things you can do (and things you shouldn’t do) to help reduce the nightmarish effects of jet lag and to give your body a nudge in the right direction when it comes to resetting your sleep schedule.

a seafarer sitting on his bed in his cabin looking tired but unable to sleep

So, let’s take a look at some of the do’s and don’t of beating the lag!

Do’s for Coping with Jet Lag When You Work at Sea

Follow these tips for an easier time adjusting when you’ve got jet lag in the first few days working at sea.

Do: Control your light exposure

If you flew east (losing hours): get as much morning sunlight as possible in your new time zone to advance your circadian rhythm.

If you flew west (gaining hours): seek afternoon/evening sunlight to delay your body clock.

If natural sunlight isn’t possible (e.g., on board), use bright artificial light during the target “daytime” hours, and wear a sleep mask or use blackout curtains to reinforce “night.”

Keep on reading for our practical guide for your first 48 hours when you work in a seafarer job and who has jet lag.

Do: Remember you are what you eat

Maintaining a healthy diet while you’re jet lagged will be beneficial. Of course, when you’re onboard you will be at the mercy of whatever the ship’s cook serves up.

But keep in mind that carbohydrates (pasta, potatoes etc.) will make you sleepy and foods that are high in protein (eggs, nuts, chicken breast etc.) will make you feel more alert.

Pack some almonds or other nuts to take with you to snack on while you’re waiting for your body clock to sync. (Or ask the cook nicely for some!)

a smiling officer and ship's cook on deck with their arms round each other's shoulders

Do: Pack wisely before leaving home

When you’re packing for your next seafarer job include anything that you know will help you settle in, unwind and adjust to your new time zone more easily.

For example, your favorite tunes that could either help you stay pumped and awake - or fall asleep if you’re struggling to switch off.

Earplugs and a sleep mask might also come in handy as might blue-blocking glasses if you’ll be working late under bright lights - these help your body get into “night mode.”

Do: Hydrate with some good old H20

Staying hydrated will help combat that horrible headache-y feeling that often accompanies jet lag, so drink as much water as time and circumstances allow for.

However, taper fluids 1 to 2 hours before bed to avoid sleep disruption.

Do: Keep on moving

Help your body adjust after your flight by doing some gentle exercise once you’ve got off the plane. This helps signal to your body that it’s time to be awake.

Go for a walk if your schedule allows, or do some stretches or low impact aerobics or strength training such as squats and push-ups.

Avoid heavy workouts right before bed in the new time zone, as they can keep you wired instead of helping you wind down.

Make sure you keep up with your fitness routine once you’re onboard your vessel too. There are plenty of exercises you can do, even in a confined space.

a female seafarer jogging on the deck of a container ship at sunset

Do: Adjust sleep gradually (if you can)

If you know your assignment in advance, start shifting your sleep schedule 1–2 hours earlier or later each day before travel, depending on your destination.

Even a partial adjustment before you fly can make the transition at sea much smoother.

Do: Nap wisely - short and early

Take power naps of 20–30 minutes, especially if you must stand watch or work soon after arrival.

Avoid long or late naps, as these can lock your body into the old time zone and delay adjustment.

And finally, a few things not to do when you work in a seafarer job and you need to beat jet lag and you need to beat it fast!

Don’t: Rely on drink or drugs

In maritime jobs alcohol and drugs are a real no-no - and a potentially career-ending one at that.

Cargo ship jobs and stimulants don’t mix. And nor does jet lag either. Avoid any form of mind-altering drug (and that includes alcohol.)

It might be tempting to chug a few beers or pop a few pills in order to get some sleep when you need it, but not only may this be going against the rules of your employer, but it won’t help in the long run with the jet lag either.

a seafarer in his cabin drinking a bottle of beer

Don’t: Cave in to junk food

While you’re in transit and on the way to your vessel try not to fall for the dubious charms of fast food restaurants.

Full fat fizzy soda, hamburgers, fries, pizza and fried chicken might fill a quick craving and satisfy your hunger, but your jet lagged body won’t thank you as it struggles to process the salt, sugar, grease and fat.

Don’t: Eat spicy food…if you’re not used to it

If you’re not used to spicy food you could end up with stomach issues that lead to dehydration - and this will only make the jet lag feel worse.

Also avoid grabbing a snack from or eating anywhere that looks less than clean. Food poisoning is not going to be fun when you’re jet lagged AND trying to work on your vessel.

Bonus tip for seafarers: even if your body is screaming at you to take a nap, once you’re aboard, try to sync with the ship’s routine (meal times, watchkeeping shifts, activities, and daylight patterns on deck) as quickly as possible.

Aligning with crew schedules helps your body adapt faster than trying to stick to your old rhythm.

three people working in different seafarer jobs chatting on the ship's bridge

48-Hour Jet Lag Adjustment Plan for Seafarers

Take some tips from this practical plan that can be adjusted depending on your individual circumstances and whether you’ve flown east (ahead in time) or west (behind in time).

First 48 Hours After Arrival - General Strategy

Anchor yourself to local time immediately: eat, sleep, and move with the ship/port schedule.

Expose yourself to light at the “local daytime” hours - natural sunlight if possible.

Use caffeine sparingly: morning/early afternoon only.

Keep naps short (20 - 30 mins) if absolutely needed, but don’t let naps replace full sleep.

If You Flew East (Ahead in Time - e.g. Europe to Asia)

Problem: Your body thinks it’s earlier than it is and you’ll feel sleepy too soon in the evening.

Day 1

Morning: Get outside for bright light exposure; walk on the deck or portside.

Lunch: Eat a light protein-rich meal. Avoid heavy carbs that make you drowsy.

Afternoon: Do light exercise (stretching, walking). Avoid napping after 3pm local time.

Evening (local bedtime): Stay awake until at least 10–11pm. If very tired, take a 20-min nap around 2–3pm only. Use a sleep mask/earplugs at bedtime.

a woman seafarer napping in her cabin in daylight

Day 2

Morning: Get light exposure immediately upon waking. Have a protein-rich breakfast and small coffee/tea.

Midday: A short walk or body-weight workout.

Evening: Keep yourself active and social to push through. Aim for full night’s sleep in local time.

If You Flew West (Behind in Time - e.g. Asia to Europe/US)

Problem: Your body thinks it’s later than it is and you’ll struggle to stay awake in the evening.

Day 1

Morning: Sleep until at least 6 - 7am local time. If you wake up too early, stay in dim light and rest until then.

Afternoon: Get bright light outdoors, plus a short workout to signal “daytime.”

Evening: Eat a normal dinner, avoid caffeine. Push yourself to stay up until 10pm local time. If you’re too tired, a 20-min nap between 1– and 2pm should help.

Day 2

Morning: Sunlight plus a normal breakfast to reinforce local morning time.

Afternoon: Stay active and spend time in daylight hours.

Evening: Wind down with reading, calming music, or meditation; aim for a normal sleep schedule.

a seafarer lying on his bed reading at night

Are You Looking for Jobs at Sea?

If you’re ready to find your next seafarer job take a look at Martide’s open jobs at sea. We are always looking for qualified seamen and women with seafarer skills to fill our vacancies.

You can either apply directly on our website or you can make life easier when you’re on the go by downloading our mobile app. All of our seafarer jobs are listed on the app and you can apply for any you’re interested in with the click of a button.

The app is completely free and can be downloaded from Google Play for Android or the App Store for Apple devices. Get it today and we hope to see you onboard soon - minus the jet lag!

This blog post was originally published on July 23rd 2020 and updated on September 7th 2025

#Life at sea