How to sleep on a long flight

Date: 13 DEC 22

Travelling on a long flight can be exhausting, especially if youre unable to sleep during the journey. Arriving at your destination in a different time zone can result in feeling Jet Lag where your body is still on your departure time and finds it difficult to adjust to the new time leaving you feeling lethargic.

In order to arrive at your destination feeling rested and refreshed, its important to get some rest on the plane. Here are some tips to help you sleep on a long flight:

  • Adjust your time schedule before your trip to match the time of your destination
  • Choose a comfortable seat. When booking your flight, consider upgrading to a premium economy or business class seat, as these often have more legroom and recline further, allowing you to stretch out and get more comfortable.
  • Avoid sitting near the toilets or galley, as the constant foot traffic and noise can be disruptive.
  • Bring a neck pillow and a blanket. A neck pillow can help support your head and neck while you sleep, preventing aches and pains. A blanket can also help you stay warm and comfortable during the flight.
  • Consider packing a pair of noise-cancelling headphones to block out any ambient noise and create a more peaceful environment.
  • Adjust the temperature and lighting. Most planes have adjustable air conditioning and lighting, so use these to create a comfortable environment that will help you sleep. If it's too bright, lower the window shade or use an eye mask to block out the light.
  • Avoid caffeine and alcohol. Consuming caffeine and alcohol can make it harder to fall asleep and can also lead to dehydration. Stick to water or juice to stay hydrated, and avoid caffeine and alcohol at least a few hours before your flight.
  • Try to relax and unwind. Long flights can be stressful, so it's important to try to relax and unwind before bedtime. Listen to some calming music, read a book, or do some deep breathing exercises to help you drift off to sleep.
  • Once you arrive at your destination adjust to the local time as quickly as possible which could mean staying awake or trying to get some sleep 

By following these tips, you can help reduce the effects of jet lag and arrive at your destination feeling more alert and energised.


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