When should I sleep on a long-haul flight?

Optimizing Sleep on Long-Haul Flights

Embarking on a long-haul flight can be a daunting prospect, especially when it comes to getting a good night’s sleep. However, by understanding the natural fluctuations in alertness and minimizing disruptive factors, you can maximize your sleep potential and arrive at your destination feeling refreshed and rested.

Daytime Flights:

For daytime flights, the mid-afternoon period offers a natural dip in alertness. This is the ideal time to catch some shut-eye. Here are some tips for maximizing sleep during this time:

• Choose an aisle seat: This will give you more legroom and make it easier to move around if you need to.
• Use a neck pillow or eye mask: These items can help block out distractions and create a more comfortable sleep environment.
• Listen to calming music or white noise: This can help soothe your mind and promote relaxation.
• Avoid caffeine and alcohol: These substances can interfere with sleep.

Night Flights:

Night flights present a different set of challenges. However, there are still opportunities to get a good night’s sleep. Aim to fall asleep after dinner service, when the cabin typically quiets down:

• Establish a pre-sleep routine: Read a book, listen to relaxing music, or practice deep breathing exercises.
• Create a dark and quiet environment: Use an eye mask and earplugs to block out light and noise.
• Avoid screen time: The blue light emitted from electronic devices can suppress melatonin production, making it harder to fall asleep.
• Wear comfortable clothing and socks: These will help you relax and stay warm.

Additional Tips:

Regardless of whether you’re flying during the day or night, here are some general tips for improving your sleep on a long-haul flight:

• Hydrate: Stay well-hydrated by drinking plenty of water. Dehydration can lead to fatigue and difficulty sleeping.
• Move around regularly: If possible, get up and move around the cabin every few hours to prevent stiffness and improve circulation.
• Pack essential sleep aids: Bring a neck pillow, eye mask, and earplugs to enhance your sleep environment.
• Inform the cabin crew: Let them know that you’re planning to sleep so they can minimize disturbances.

By following these tips, you can optimize your sleep on a long-haul flight and arrive at your destination feeling refreshed and ready to explore.