Sleep Like a Baby on Long-Haul Flights: 5 Practical Tips

Accept the situation: Understand that it’s unlikely to have a solid eight hours of sleep on a long-haul flight. Even short periods of light sleep can benefit you and help you feel better at your destination.

Time your sleep and drinks: If possible, choose a nighttime flight as it will be easier to sleep once the dinner service is finished. Avoid consuming caffeine, as it can make your sleep lighter and more easily disrupted. While alcohol may make you feel sleepy initially, it can interfere with the quality of your sleep.

Consider melatonin or sleeping medication: Some people find taking melatonin or prescribed sleeping medication helpful. However, consult with your doctor before taking any medication, as they can have side effects and affect your circadian rhythm.

Prepare your clothes and accessories: Wear comfortable layers that allow you to adjust your clothing according to temperature changes. Bring eye shades, earplugs, or a noise-canceling headset to block out light and noise. Use a neck pillow or find a comfortable way to support your head during sleep.

Don’t force it: If you wake up and can’t fall back asleep, don’t stress about it. Take advantage of in-flight entertainment or engage in activities that help you relax. Trust that your body will catch up on sleep when it can.