How to Sleep Better on Overnight Flights

​Few among us are lucky enough to sleep well on an overnight flight. But just because you can’t get a full eight-hours of quality shut-eye doesn’t mean you’re doomed to a night of endless sitcom reruns. Arrive at your destination ready to go with these tried-and-true tactics.

Splurge on an Upgrade
Your best chance for a relaxing night’s sleep is by paying for the privilege. Those lie-flat beds may be expensive, but for travelers who can’t afford to arrive groggy, they’re your best bet. If a business class ticket isn’t in the cards, at least shell out for a seat with extra leg room.

Layer Up 
Wearing loose-fitting clothing made from breathable fabric is obvious, but being comfortable on an overnight flight also requires you to adapt to bewildering swings in temperature. Our expert advice: wear layers.

Keep Your Feet Warm
Nothing inhibits sleep like cold feet, and if you’ve ever flown overnight, you know those under-seat drafts can be brutal. Protect your toes by donning a fresh pair of warm socks, preferably wool, before you settle down for the night.

Turn Off the Screen
Research shows that limiting screen time before bed improves sleep quality. The same rule applies on planes. Give your body a fighting chance by turning off all LED devices and mobile phones. Some smart phones now have a nighttime setting that filter out blue light on your screen. Research has show that blue tones encourages wakefulness.

It’s All About the Accessories
Sometimes it’s the little things that help the most. Conveniently, those little things all fit in a small carry-on. An inflatable neck pillow, sleeping mask, pashmina and ear plugs or noise reduction headphones can make a world of difference. Click here for my favorite stuff to travel with.

Eat a Light Meal 
Stress, anxiety, excitement…these are only some of the emotions stirred by air travel. Add a heavy meal to the mix and you have a recipe for a long night of disturbed sleep. Help relax your mind and body by eating a healthy well-balanced meal.