Tips and Tricks to sleep during a long flight

Before the Flight

1. Adjust Your Sleep Schedule: Start shifting your sleep schedule closer to the destination’s time zone a few days before the flight to reduce jet lag.
2. Pack Essentials:
   • Neck pillow: Choose one that provides good head and neck support.
   • Eye mask: A blackout mask can help block out cabin light.
   • Earplugs or Noise-Canceling Headphones: These help drown out cabin noise or crying babies.
3. Dress Comfortably: Wear loose, layered clothing to adjust to the plane’s fluctuating temperature.
4. Skip Caffeine and Alcohol: These can disrupt your ability to fall asleep.
5. Stay Hydrated: Drink plenty of water to combat the dry cabin air.

During the Flight

1. Choose the Right Seat:
   • Opt for a window seat to lean against and avoid being disturbed by neighbors.
   • Sit away from high-traffic areas like the galley or restrooms.
2. Set Up Your Space:
   • Recline your seat (if allowed) to make yourself more comfortable.
   • Use a small blanket or scarf for warmth.
3. Establish a Sleep Routine:
   • Brush your teeth, put on cozy socks, and do anything that mimics your pre-sleep habits.
4. Limit Screen Time:
   • Avoid bright screens an hour before you want to sleep. Use the airplane’s entertainment system for calming music or meditation tracks.
5. Sleep Aids (Optional):
   • Consider natural remedies like melatonin or consult a doctor for short-term sleep aids, if needed.

Other Tricks

1. Use a Travel Footrest: If your feet don’t touch the floor comfortably, a portable footrest can help.
2. Position Yourself Comfortably: Use pillows or rolled-up clothing to support your back, neck, or sides.
3. Set the Mood:
   • Use lavender essential oil (in a roller or spray) to create a calming atmosphere.
4. Nap Strategically:
   • If your flight lands in the morning, try to sleep in the first half of the flight to sync with your destination’s day.

Bonus Tip for Parents

Since you have a child, if you’re traveling with Hannah, bring some quiet activities or comforting items to keep her calm, allowing you to rest when she does.

Enjoy your journey and sweet dreams!