Eye Masks, Pillows & More

Sleeping on a red-eye flight can be challenging, but it is possible. Here are a few tips:

• Choose the right seat: If possible, select a window seat. A window seat provides a more comfortable spot to lean against while sleeping. Additionally, seats near the front of the plane tend to experience less noise.
• Dress comfortably: Wear loose, comfortable clothing and shoes and bring layers to adjust to changing cabin temperatures. Avoid tight-fitting clothes or restrictive items that may hinder your ability to relax.
• Use comfort accessories: Bring along travel essentials like a neck pillow, eye mask, and or noise-canceling headphones to block out light and noise and create a more conducive environment for sleep.
• Limit screen time: Avoid exposure to electronic devices and bright screens before sleeping. The light from your phone or screens on the plane can affect your body's natural sleep cycle. Instead, try relaxing activities like reading a book or listening to calming music.

Avoid caffeine, alcohol, and heavy meals before your flight. Pack a reusable water bottle that you can refill in the terminal to stay hydrated during the flight, and bring light snacks for the plane that will keep you full without making you feel heavy or bloated.

Some suggested medications for falling asleep on a plane are products with melatonin, magnesium, or diphenhydramine (the active ingredient in Zzzquil and Tylenol PM). These medications are readily available over the counter without a prescription. Be sure to carefully read the instructions before taking these medications and consult your doctor before taking new medications on a plane.

When you reach your destination, resist falling directly into bed and napping. Instead, dive right into local time by getting outside in natural sunlight, exploring the area on foot for some exercise, and following the local meal and sleep schedules. By the following day, you’ll be on your way to feeling like your old self in your new destination.