How Experts and Frequent Flyers Beat Jet Lag with Their Top Sleep 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 lucky breaks 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 optimal chance to snooze during flights—this is typically one of the first preferences I make once purchasing my ticket. The reason being, it becomes simpler for me to drift into sleep when I have the support of resting against the window or fuselage. Additionally, this position shields me from disturbances caused by passengers needing access to the restroom. And perhaps most importantly, having control over the windowshade allows me to customize lighting conditions according to my comfort.
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 to utilize the plane lavatory, securing an aisle seat is the politest option.
Pack sleep aids, particularly if your seat is in the center row.
So you ended up with the shortest straw and found yourself 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 nestle against the window or extend your legs into the aisle space, you can construct a snug mini-environment designed to facilitate better rest.
If you're really looking to catch some sleep during your flight, think about using noise-cancelling 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 for the center seat as well; this ensures you won’t have to rest your head on your neighbor's shoulder. Dr. Chasser advocates for it too. Cabeau Evolution S3 Travel Neck Pillow Due to its memory foam design, I own this travel pillow and can vouch for its quality: When my family and I travel together, everyone competes for it.
A foldable footrest that attaches to the tray table is worth considering as well. Although it might appear unusual at first glance, imagine all those instances where you've struggled to stabilize your feet by pressing them against the seat ahead, only for them to slide off repeatedly. By using such a footrest, your legs can remain comfortably raised, resembling a sleeping posture, and best of all, they won’t move—leading to an overall enhanced flying experience.
These suggestions for sleeping on a plane are equally effective during 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 cognitive functions," explains Dr. Chasser. Additionally, as planes ascend into the air, cruising altitude As the cabin pressure decreases—it indicates that the oxygen is somewhat thinner compared to sea level—you might start feeling drowsy.
Her advice: If you're considering napping during a brief flight, limit your snooze to under 20 minutes and ensure it ends before 3 p.m. "This approach refreshes you without causing drowsiness upon awakening," she explains. "It also should not interfere with your normal bedtime." Should you find yourself too awake to actually sleep onboard, "even just five minutes of profound rest or mindful breathing exercises can considerably decrease stress levels and enhance your overall slumber experience," she notes.
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 ought to start earlier. days before you fly.
"When crossing multiple time zones, our body’s natural rhythm may find it challenging to adapt," explains Dr. Chasser. "Our bodies typically adjust by about an hour per day; however, this adjustment occurs more quickly when traveling from east to west, making trips toward the eastern direction more difficult." To ease the transition, begin modifying your sleeping pattern several days prior to your journey, shifting it incrementally by 20 to 30 minutes at a time. Depending on whether you're heading east or west, this might involve going to bed sooner or staying awake longer until your sleep cycle aligns with the destination's local time.
Restrict your usage of electronic devices.
Specifically, avoid using electronic devices near bedtime—this applies both during the days leading up to your trip and when you're on the airplane. "Blue light from screens tells your brain it's still daylit hours," says Dr. Kuhlmann, which makes it more difficult for you to relax and prepare for sleep." Should you intend to do some reading prior to or during your flight, think about getting a blue-light filter for your handheld device.
Avoid alcohol and caffeine
Dr. Chasser advises, "Those adorable mini bottles of liquor might seem appealing, but they're better left untouched if you want to improve your sleep and deal with jet lag." According to her, although alcohol can make you feel drowsy initially, it significantly impairs the overall quality of your sleep, causing more interruptions during the night and reducing the effectiveness of your rest time. "Should you desire an alcoholic drink, aim to have it at least six hours prior to when you intend to go to bed, and remember to keep yourself fully hydrated," she adds.
Dr. Kuhlmann notes that caffeine can similarly negatively impact your sleep quality. "As a stimulant, it can interfere with your capacity to relax and may cause you to become dehydrated," he points out. It would be more beneficial for you to avoid consuming caffeine and opt for hydrating yourself thoroughly by drinking ample amounts of water throughout your journey.
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 offers a 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 indicates that they shouldn't wake you up for things 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 revolves entirely around establishing a routine. "Once bedtime arrives, I get ready as though I'm settling down at home," she explains. "I freshen up with tooth brushing and cleansing my face—sometimes it's just using wipes—and then slip into cozy travel attire." Afterward, she slides on an eye mask along with some earplugs or opts instead for headphones streaming what she describes as "the dullest historical podcast 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 can aid in reducing your core body temperature by diverting more blood flow to the extremities like your hands and feet," she explains. "This plays a crucial role in indicating to your body that it’s ready for sleep."
Choose not to have the inflight meal
If you prefer less disruption during your sleep (and really, who doesn’t?), think about foregoing the airline meal, particularly on red-eye flights. Given that I often travel between Italy and the U.S., my journey to Italy typically involves spending a night in the air. Due to the time difference, this means losing around six hours of local time as I cross over. Boarding occurs late afternoon, and by the following morning, I land in Italy after approximately eight hours aloft. Should I choose to partake in the standard subpar inflight catering and then await the collection of my tray post-meal—two precious hours could slip away effortlessly.
Rather than doing that, I've gotten into the habit of having dinner at the airport before getting on board. airport lounge When possible, I do that so I can drift off to sleep right after takeoff. With my travel pillow and eye mask ready, the flight attendants don’t even ask me whether I want chicken or pasta!
Consider a sleep aid
Certain flyers dive straight into solving their problem by using sleep aids to nod off during the flight. As for Wetherall, they opt for either a CBD gummy (if permissible), some melatonin, or a Tylenol PM, "based on just how desperate I'm feeling!"
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 signals your body for rest periods and wake times. When traveling westward and finding yourself awake prematurely, consuming a melatonin supplement after getting up in the morning could extend your sleep duration slightly and aid in adjusting your internal clock." Conversely, Dr. Chasser notes that heading east requires taking melatonin approximately half an hour prior to what would correspond to bedtimes at your final location. She explains, "This adjustment moves your circadian rhythm forward and offers a gentle calming effect so you fall asleep more easily."
Dr. Kuhlmann suggests opting for a quick-acting form of melatonin instead of a time-released variant. Seek out products marked as "rapid-start," "quick-dissolve," or comparable terms.
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Sources:
- David Kuhlmann , who serves as the director of sleep medicine at Bothwell Regional Health Center and is also a spokesperson for the American Academy of Sleep Medicine; this information was obtained through an emailed interview conducted on October 17, 2024.
- Dr. Caitlin Chasser, a family medicine physician and sleep disorders expert as well as co-founder of The Sleep Project ; Email Interview, September 20, 2023
- Tyler Wetherall , travel author and fiction writer; Facebook Chat interview, September 11, 2023
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