“The first things I would advise travelers to pack in their amenity kit are earplugs (or noise-canceling headphones) and an eye mask,” certified sleep science coach Alex Savy says. “It’s crucial to limit the stimuli on the plane since they can easily interrupt sleep.” I like to opt for EarPlanes ear plugs which help regulate the cabin pressure and lessen the potential for ear pain. Pop on a pair of noise-canceling headphones like the Beats Studio3’s and you’ll be whisked to a relaxing world all of your own, whether you’re listening to white noise or soothing music.
Find the right relaxing topicals for you
Then there’s the more topical side of sleeping well. Packing a small vial of lavender essential oil to rub onto your temples before attempting to fall asleep will foster a sense of relaxation and calmness. Melatonin (like the ZzzQuil Pure Zzzs gummies, which are infused with ashwagandha) can also be a big help on overnight flights—but you’ll want to make sure your body is able to handle the sleep aid before testing it out on a flight.
“Short-term melatonin use may help shift your circadian rhythm in advance of your travel to make it easier to fall asleep on the plane and adjust to the time zone in your new destination if need be,” Kahn says. “It can be tricky, however, to get the timing and dosage right, so I recommend consulting your doctor before your trip. While it may be tempting to reach for an over-the-counter sleep aid to help you fall asleep, they come with side effects and long-term health risks, and they don’t work to change the timing of your circadian rhythm.”
Watch what you drink
It can be tempting to load up on caffeine or alcohol to pass the time while in the air—but avoiding the temptation will help keep you hydrated and make it a whole lot easier to fall asleep when it’s time for lights out. It’s better to drink herbal tea to achieve a soothing effect and sleep better on the plane. Turkish Airlines, for example, offers a curated selection of herbal teas designed to foster relaxation and better digestion while in the air, but I always bring my own bags of Sloane Marrakesh Mint Tea in my carry-on. It’s an easy way to ensure you’ll have exactly what you want even if the airline you’re flying with only serves orange pekoe.
“Dehydration at any time can make you feel tired, impact your mood, and cause headaches. It can even make it harder to get enough sleep. While traveling, dehydration can make the symptoms of jet lag feel worse, and long flights themselves are especially dehydrating,” says Kahn. “Drink plenty of water throughout the flight and once you arrive, make sure to hydrate there, too. This should also reduce dehydration-related fatigue and, if needed, help you stay up during the day as you adjust.”
Don’t be afraid to get cozy
It’s crucial to dress comfortably on long flights—and you shouldn’t feel bad about leaning into coziness while flying, so long as you’re not bothering your seatmates and following common courtesies (no bare feet, please!). I recommend removing your shoes and slipping on a pair of warm compression socks and a pair of foldable travel slippers after takeoff. This will reduce pressure on the feet and trick your body into thinking you’re cozying up at home rather than on a flight with hundreds of strangers.
