When should I sleep on a long flight?

Conquer the Clouds: Maximizing Sleep on Long Overnight Flights

Long-haul overnight flights can be a traveler’s nemesis, leaving them arriving at their destination exhausted instead of refreshed. But with a strategic approach, you can significantly improve your chances of getting some quality rest at 30,000 feet. The key isn’t just trying to sleep, but optimizing your inflight experience to maximize your chances of drifting off and staying asleep.

One often-overlooked technique is strategic meal timing. While the allure of a complimentary dinner service is strong, consider skipping it altogether if your goal is maximum sleep. The post-meal slump might sound appealing, but it can be short-lived, often leaving you awake and restless just as you’re trying to settle down. Opting out allows you to begin your sleep routine earlier, hitting the pillow while your body is still primed for rest rather than battling a food coma.

Similarly, resisting the breakfast service can yield surprisingly substantial benefits. That extra hour of uninterrupted sleep before the inevitable cabin bustle begins can be the difference between arriving groggy and arriving feeling relatively refreshed. The temptation of a pre-arrival meal is understandable, but weigh the benefits of a full extra hour of rest against a slightly less-full stomach.

Beyond meal timing, other factors greatly influence your chances of sleeping soundly on a long flight. These include:

• Optimize your sleep environment: Bring a comfortable neck pillow, eye mask, and earplugs to block out light and noise. A small, travel-sized blanket can also make a significant difference in temperature regulation.
• Hydration is key: Dehydration exacerbates jet lag and can make it harder to fall asleep. Drink plenty of water throughout the flight, but try to avoid excessive fluids right before bed to minimize nighttime trips to the lavatory.
• Adjust your schedule pre-flight: Start adjusting your sleep schedule several days before your flight to align more closely with your destination’s time zone. This can significantly ease the transition.
• Consider a sleep aid (with caution): If you struggle with insomnia, consult your doctor about using a mild sleep aid. However, always discuss this with your doctor and be aware of potential side effects and restrictions.
• Choose your seat wisely: If possible, select a seat away from noisy areas like galleys and lavatories. Window seats offer more privacy and support for leaning against.

By strategically managing your inflight meals and employing some simple sleep hygiene practices, you can significantly increase your chances of a restful flight and arrive at your destination feeling rejuvenated, rather than exhausted. The next time you embark on a long overnight flight, remember: sometimes, the best way to sleep is to skip the meal and simply sleep.