Nothing irritates you more on a red-eye flight than witnessing your seatmate comfortably nod off as you queue up another in-flight movie and accrue more sleep debt. Being a regular traveler, I can attest that not everyone can catch up on deep sleep, especially for those who suffer from anxiety or insomnia. However, the secret to having a great vacation is to attempt to squeeze in a few more hours of sleep, even if it's not a full night.
"Having minimal sleep debt before your trip is the best way to feel your best both on the road and at your new location," advises Jeff Kahn, a sleep specialist and the CEO of Rise Science, a sleep tracking software. "The more sleep deprived you are, the less likely it is that you will experience jet lag and quickly adjust to your new time zone."
It's feasible to fit in a few hours of quality sleep if you're willing to prepare a little ahead of time, even though for those of us who have experienced numerous red-eye flights, obtaining a good night's sleep in the economy might sound like a bit of an oxymoron. Below, whether you're traveling in first class or economy and have limited legroom, we've leaned into our network of sleep experts and frequent flyers to uncover the exact secret to getting a good night's sleep at 30,000 feet. It turns out that there isn't much to it when it comes to sleeping on an aircraft.
Our best tips for better in-flight sleep:
Consider the time zone you’re flying into
Create your own sleep hygiene amenity kit
Find the right relaxing topicals for you
Watch what you drink
Don't be afraid to get cozy
Incorporate a simplified skincare routine
Select your seat ahead of time
Don't forget your neck pillow
Consider the time zone you’re flying into
The first thing to consider is whether you should be sleeping at all. "You can start adjusting your schedule on the plane if you haven't started to do so before your flight to align with the time zone of your destination," advises Kahn. When boarding the aircraft, "set your watch to the time in the time zone of your destination and try to sleep (or not), eat, and get sunlight
In addition, Kahn advises against eating while flying if it is nighttime in your new time zone. Eating in accordance with your new time zone while in flight helps expedite the adjustment, according to a 2017 study. If you find yourself awake at night or if you land at night, try not to eat until daybreak at your new place. According to more research, your food may also play a role. Diets high in calories may hinder your body's ability to adjust to a new time zone.
Create your own sleep hygiene amenity kit
When you're buckled up for a lengthy flight, making the extra effort to improve your in-flight experience will pay off handsomely. I enjoy assembling my own amenity box in the style of a business class to have all my necessities for bedtime close at hand and to upgrade the comfort of an economy seat.
"I would suggest that travelers include an eye mask and earplugs (or noise-canceling headphones) in their amenity kit as soon as possible," says certified sleep science coach Alex Savvy. "Reducing the amount of stimuli on the plane is essential because they can easily disrupt sleep." To reduce the risk of ear pain and help control cabin pressure, I like to use EarPlanes ear plugs. Whether you're listening to calming music or white noise, put on a set of noise-canceling headphones like the Beats Studio3's and you'll be transported to a tranquil world of your own.
Find the right relaxing topicals for you
The topical aspect of getting enough sleep is another. To promote calmness and relaxation, bring a tiny vial of lavender essential oil and apply it to your temples before trying to go asleep. On nighttime flights, melatonin (such as the ashwagandha-infused ZzzQuil Pure Zzzs candies) can also be quite helpful. However, before using melatonin, make sure your body can tolerate it.
"If you use melatonin for a brief period of time before your trip, it can help you adjust to the time zone of your new location and fall asleep on the plane more easily," advises Kahn. However, it can be difficult to get the dosage and timing just perfect, so I advise speaking with your doctor before your trip. Even though it could be tempting to grab an over-the-counter sleep aid to help you fall asleep, these medications have long-term health concerns, adverse effects, and are ineffective in modifying your circadian rhythm.
Watch what you drink
While it may be tempting to overindulge in drink or coffee to pass the time while flying, resisting the urge will keep you hydrated and facilitate a more restful night's sleep. If you want to have a calming effect and sleep better on the plane, it's best to drink herbal tea. For instance, Turkish Airlines provides a well chosen assortment of herbal teas intended to promote relaxation and improved digestion during flight; however, I usually pack my own bags of Sloane Marrakesh Mint Tea in my carry-on. In the event that the airline you're traveling with only provides orange pekoe, there's a simple method to guarantee you'll get exactly what you want.
Dehydration can affect your mood, give you headaches, and make you feel exhausted at any moment. It may even make it more difficult to obtain adequate rest. According to Kahn, dehydration during travel can exacerbate the effects of jet lag, and lengthy flights are particularly draining. "Always stay hydrated during the flight and remember to rehydrate when you get there. Additionally, this should lessen fatigue brought on by dehydration and, if necessary, assist you in staying up during the day until you acclimate.
Don't be afraid to get cozy
Long-haul flights require comfortable clothing, and as long as you respect seatmate space and don't disturb them by wearing bare feet, you shouldn't feel guilty about snuggling up throughout a flight. After takeoff, I suggest taking off your shoes and putting on a pair of warm compression socks and foldable travel slippers. By doing this, you can ease the strain on your feet and deceive your body into believing that you are cuddling up at home instead of on a plane with hundreds of strangers.
If you do choose to sleep, Kahn advises you to strive to make your sleeping space as chilly, dark, and quiet as possible—these are the three essential elements of a perfect sleep environment. In order to more easily regulate your temperature based on whether you're running too hot or too cold, he advises clothing in layers. When it comes to getting some ZZZs on a plane, blanket scarves are an absolute game-changer. Not only is a large, incredibly soft scarf practical, but it also looks great and may be used as a makeshift blanket. When it gets cold outside, the plane will keep you warm, yet it's simple to take off when needed. For the other criteria, a good sleep mask and the previously stated earplugs can be helpful.
Incorporate a simplified skincare routine
It will also help you get into the mood of winding down for sleep to take the time to "get ready for bed" by putting on comfortable clothes, cleaning your teeth, and performing a quick skincare routine. Dry airplane air can cause our skin to seem dry and lifeless, so using a few light moisturizing lotions can really help. Reusable toiletry bottles that are small and lightweight, such as Cadence Capsules, let you bring precisely the perfect quantity of your preferred serums and moisturizers. Applying hydrating lip mask and cooling under-eye patches on a long-haul journey will help you wake up in your new time zone feeling renewed and revitalized.
Select your seat ahead of time
Selecting the ideal seat is crucial for getting a good night's sleep on an aircraft. Savvy states, "I usually advise getting a window seat if you can, as it offers something to lean on when sleeping." Having said that, this seat isn't the best choice for those who frequently need to use the restroom and don't want to bother their neighbors.
When online check-in opens, most airlines let you choose your seat. However, if you truly can't wait to obtain your ideal seat—whether it's an aisle or window seat—you might want to think about paying a little bit more to choose your seat ahead of time. If you know that sitting in a seat you won't be comfortable in will make it difficult to fall asleep, avoid taking the chance and consider the possible trade-offs of your choice, such as an exit row seat with more leg room but no recline.
Don’t forget your neck pillow
We understand that carrying around neck pillows when traveling can feel a little awkward and heavy, but the appropriate pillows can significantly improve your quality of sleep and ensure that your neck and back won't ache when you get there. Many more recent, understated models are available that can fit inside your carry-on when not in use. The trtl pillow from amazon is my favorite since it appears more like a scarf than a travel pillow and folds up into a little square when not in use. I also appreciate how it supports the neck and cradles it from all sides.
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