How Experts and Frequent Flyers Beat Jet Lag with Their Top Sleeping Tips
Reserve a window spot when you're traveling in coach.
If you're similar to many people, you often lack the airline points or luck to snag an upgrade So, you're planning to catch some shut-eye in an cramped economy-class seat with limited legroom and minimal ability to lean back. For numerous travelers in regular economy class, securing a window seat offers the ideal opportunity to snooze during flights—this is typically one of the first things I aim to reserve once purchasing my ticket. The reason being: it's simpler to drift off when your head has support from the window or fuselage, and you avoid disturbance from passengers needing to use the restroom. Additionally, having control over the window shade adds to this preference.
The drawback, naturally, is that I might have to wake a sleeping seatmate When it’s time to head to the restroom. Etiquette advice: Should you anticipate needing to rise often for the plane lavatory, securing an aisle seat is the politest choice to make.
Pack sleep aids, particularly if you're sitting in the center seat.
So you ended up with the shorter straw and got stuck in the middle seat Dr. Kuhlmann emphasizes that now more than ever, it’s essential to equip yourself with travel essentials that enhance comfort during flights. Despite not being able to rest against the window or extend your legs into the aisle, you can craft a snug mini-environment that makes drifting off easier.
If improving your sleep during a flight is important to you, think about utilizing noise-canceling headphones or earplugs along with an eye mask. wearing loose, airy layered clothing To enhance comfort and relaxation," suggests Dr. Kuhlmann. A neck-supporting travel pillow is essential when seated in the middle; this ensures you won’t have to rest your head on your neighbor's shoulder. Dr. Chasser recommends the The Cabeau Evolution S3 Travel Neck Pillow due to its memory foam design. I own this travel pillow, and I can confirm how excellent it is: Whenever my family and I travel together, we end up competing for it.
A travel-friendly footrest that attaches to the tray table is worth considering. Although it might appear unconventional, imagine all those instances when you've attempted to steady your feet against the seat ahead, only to slide downward in your chair. By using such a footrest, your feet remain raised somewhat, resembling a sleeping posture, and most crucially, they stay stationary—resulting in a far comfier journey.
These suggestions for sleeping on a plane are equally effective for lengthy trips, regardless of the kind of seat you're in.
Take a power nap
"Short-haul flights offer a perfect chance to get some essential rest, which is beneficial for your memory and mental performance," states Dr. Chasser. Additionally, as planes ascend into the air, cruising altitude , the cabin pressure decreases—indicating that the oxygen is somewhat thinner compared to sea level—which might make you feel drowsy.
Her advice: If you're considering napping during a brief flight, limit your snooze to under 20 minutes, ensuring it ends before 3 o'clock. "This approach refreshes you without causing drowsiness upon awakening," she explains. "It also won't interfere with your normal bedtime." Should you not feel inclined to actually sleep on the aircraft, she notes that even just five minutes of intense relaxation or mindful breathing exercises can considerably decrease stress and enhance your restfulness.
Give priority to sleep before a lengthy transcontinental trip.
Our experts suggest that your preparations for a lengthy transatlantic journey shouldn’t begin just the evening prior. Instead, you should kick off your planning well beforehand. days before you fly.
"When crossing multiple time zones, our body’s natural rhythm may have difficulty keeping pace," explains Dr. Chasser. "Our internal clock can typically adjust by about an hour per day; however, it often adapts more quickly when traveling from east to west—which is why heading eastward feels tougher." To ease this transition, begin modifying your sleeping pattern several days prior to your trip, shifting it gradually by 20 to 30 minutes at a time. Depending on whether you're moving forward or backward in time, this adjustment involves either going to bed sooner or waking up later—or vice versa.
Restrict your usage of electronic devices.
Specifically, avoid using electronic devices near bedtime—not only during the days leading up to your trip but also when you're on the airplane. "Blue light from screens tells your brain it's still day," says Dr. Kuhlmann. This makes it more difficult to relax and fall asleep. If reading is part of your routine before or during the flight, think about getting a blue-light filter for your handheld device.
Avoid alcohol and caffeine
Although those tiny bottles of liquor might seem tempting, it's wise to steer clear of them if you want to improve your sleep and deal with jet lag," advises Dr. Chasser. She points out that while alcohol can make you feel drowsy, it actually disrupts the overall quality of your sleep, causing more interruptions and reducing the effectiveness of your rest. "Should you desire an alcoholic drink, aim to have it at least six hours before bedtime, and remember to keep yourself properly hydrated.
Dr. Kuhlmann notes that caffeine can similarly impair your sleep quality. "As a stimulant, it can interfere with your capacity to relax and result in dehydration," he cautions. He recommends avoiding it and suggests consuming ample amounts of water throughout your journey—before, during, and after your flight—to stay hydrated.
Bring a light-blocking eye mask
Whether it’s an open shade, interior lighting or your neighbor’s reading light, well-lit flights can prevent restful sleep. Want to know how to sleep on a plane with bright light? Just block it out. Dr. Chasser suggests investing in a soft, comfortable light-blocking eye mask, and she recommends the Kitsch Satin Sleep Mask , a smooth wraparound design. Alternatively, you might consider using a lightly weighted sleep mask, which applies gentle pressure to aid in relaxing your nervous system.
An eye mask also serves as a signal to flight attendants that you prefer not to be interrupted. This implies they will refrain from waking you up for tasks like refilling your drink or offering duty-free perfumes.
Adhere to your nightly regimen.
For Wetherall, whose job has taken her around the globe numerous times, dozing off during flights relies heavily on her routine. "Once it's bedtime," she explains, "I get ready as though I'm heading to bed at home." This involves brushing her teeth, cleansing her face (often with nothing more than a wipe), and slipping into casual travel attire. Afterward, she slips on an eye mask and earplugs or opts for headphones streaming what she describes as "the driest historical documentary series available."
Dr. Chasser concurs that feeling at ease is crucial, and this comfort also benefits your well-being. If you often cold on airplanes Make sure to wear layered clothing or carry a sweater with you. "Wearing warm bed socks or a beanie cap might aid in reducing your core body temperature by redirecting blood flow to the peripheral areas like hands and feet," she explains. "This plays an important role in signaling to your body that it’s time to begin feeling sleepy."
Choose not to have the inflight meal
If you prefer less disruption during your sleep (and honestly, who doesn’t?), think about foregoing the in-flight meal, particularly on red-eye trips. Given that I often travel from Italy to the U.S., my journey eastward is invariably through the night. This means losing around six hours due to the timezone shift. Boarding typically occurs late afternoon, and after arriving early the following morning, the flight duration generally hits eight hours. By waiting for both the mediocre airline food service and collection of trays, at least two hours might slip away unnoticed.
Instead, I’ve learned to have dinner in the airport before boarding (or at an airport lounge When possible, I do that so I can fall asleep right after takeoff. Once my travel pillow and eye mask are set, the flight attendants don’t ask me whether I want chicken or pasta.
Consider a sleep aid
Certain flyers dive straight into action by usingsleep aids to nod off during their flight. As for Wetherall, they opt for either a CBD gummy (if permitted), some melatonin, or a Tylenol PM, "based on just how desperate I feel!"
Dr. Chasser indicates that melatonin can certainly assist with sleeping during flights, particularly if you manage the dosage correctly. "As a sleep-regulating hormone, melatonin informs your body whether it should be asleep or awake. When traveling westward and finding yourself waking up prematurely, consuming a melatonin supplement after getting up in the morning can prolong your rest period and aid in adjusting your internal clock." Conversely, Dr. Chasser notes that for eastern travel, one should take melatonin approximately half an hour prior to what would be considered bedtimes at their final location. She explains, "This adjustment moves your biological rhythm forward and provides a slight calming effect making it easier to fall asleep."
Dr. Kuhlmann suggests opting for a quick-acting form of melatonin instead of a time-released variant. Seek out products marked as "rapid-action," "quick-dissolve," or comparable terms.
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Sources:
- David Kuhlmann , who leads the sleep medicine department at Bothwell Regional Health Center and speaks for the American Academy of Sleep Medicine; via email interview on October 17, 2024
- Dr. Caitlin Chasser, a family physician and sleep expert as well as the co-founder of The Sleep Project ; Email Interview, September 20, 2023
- Tyler Wetherall , travel author and fiction writer; Facebook Chat interview, September 11, 2023
