Overnight flights make the most sense if you’re flying quite the distance because they allow you to start your day at the start of the day. That not only helps with jetlag, but it also allows you to make the most of your first day in your new destination. But just because it makes sense doesn’t make it easy. In fact, I think most people would rank sleeping on a plane as one of their least favorite experiences. Although the process can be daunting, there are a few things you can do ahead of time to help you get the best sleep possible.
The first thing you should do in preparation for your overnight flight is to choose the right seat for you. If you’re flying in first-class every seat is a winner, but if you’re flying coach your seat assignment can single-handedly determine the fate of your trip. The best seat on any row is a window seat in this case because it gives you something to brace your body on for hours while you try to sleep peacefully (it also prevents anyone from waking you up to move past you). However, if you know you’re the person who wakes up several times in the middle of the night to use the restroom, you should probably opt for an aisle seat. Choosing an exit row or premium seat can also increase your chances of being comfortable. Be sure to check in exactly 24 hours in advance so that you have as many options as possible for a good seat assignment.
The type of clothing you wear can also affect your flight. Choose items that are really comfortable and breathable. You want things that won’t rub against your skin or leave indentions. Think loose, cotton pieces. I personally always avoid jeans because I like to have as much mobility as possible in my legs, and I would never wear jeans to sleep on a normal night. But being comfortable does not give you license to dress sloppily or like you’re doing the walk of shame. A plane is still a public place, so leave those sweatpants with holes at home. Also, be mindful of your feet. If you’re wearing open-toed shoes be sure to bring socks to keep your feet warm while in the air. If you’re wearing close-toed shoes be mindful that your feet will probably swell while in the air and you’ll be putting those same shoes back on. Make good decisions. And don’t forget a light jacket, because even if you don’t use it to keep warm, it can double as a pillow or a barricade between your body and the armrest.
Be sure to treat your body right before taking a long-haul flight. Hydrate yourself, but do it much earlier in the day so that you don’t spend the entire flight emptying your bladder. Eating a healthy, balanced meal is also a necessity for preparing your body to sit for such a long period of time. You’ll need protein, veggies and the right amount of carbs to keep your body feeling good. The hours before a long-haul flight are not a time to try new food. You wouldn’t want your body to react to it negatively and be forced to deal with that 30,000 feet in the air.
The best thing you can do for yourself on an overnight flight is come prepared because once you’re up in the air there’s very little you can do to overcompensate. Your carry-on bag should have socks, a pillow (even if you don’t normally travel with one), a sleep mask, nasal spray and eye drops because your eyes and nose truly dry out when you’re flying for so long, baby wipes to help clean yourself before you fall asleep and when you wake, noise-canceling headphones because no matter how late it is someone will always be up on the flight, entertainment to help the time pass quicker and, of course, snacks because nothing is worse than being hungry while in the air and the flight attendant telling you they’ve run out of the good snacks.
Stretching before you get on board is important. It gets your blood flowing and prevents your muscles from getting stiff. Take some time while you’re in the airport to touch your toes, stretch out your calves and biceps and move your head and neck around. Even if you take 10 minutes it will make a huge difference in how you sleep and, more importantly, how you’ll feel when you wake up.
Sleep aids can be extremely beneficial on overnight flights because they can ensure that you do sleep, especially if you are changing time zones. The trick is finding the sleep aid that is best for you. Although there are over-the-counter drugs with prescription strength that can do the trick, there are also natural sleep aids to help you doze off more easily. Take time to do a little research and find the one that’s best for you. I also recommend trying the sleep aid a week or so before your trip so that you can determine if it is right for you.
Megan Pinckney (@shadesofpinck) is a retired beauty queen turned lifestyle blogger who loves exploring the world and writing about it.