Long-haul flights can be exhausting, but catching some sleep mid-air makes all the difference. As a seasoned travel writer drawing on insights from sleep experts, here's proven advice from a researcher at the American National Sleep Foundation to help you rest better—even without business class.
Light sleepers wake easily from sounds, even if you're normally a sound sleeper. Use earplugs or noise-canceling headphones to stay undisturbed during those precious dozing moments.
Read also: 7 types of earplugs in a row
Reset your watch and phone to match your destination's time zone right away. This simple step eases jet lag adjustment. More tips against jet lag.
Leverage your natural post-dinner drowsiness—your body associates meals with winding down. Plus, you'll avoid waiting for in-flight service.
Essentials include earplugs, noise-canceling headphones, a sleep mask, and a supportive neck pillow for optimal comfort.
Read also: Tips for earaches on the plane
This natural hormone signals bedtime to your body. A low dose can promote sleep during your flight, backed by sleep research.
Avoid the common nightcap pitfall—alcohol often acts as a stimulant, disrupting your ability to fall asleep despite initial drowsiness.
If plane sleep is tough, select flights arriving in the evening. You'll hit the hay soon after landing, aligning with the local rhythm and waking refreshed for your trip.
Read also: Air travel has this effect on your body
Airplane sleep isn't perfect for everyone—it's a reality of distant travel. Accept it, rest when you can, and prioritize recovery post-flight.
