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Writer's pictureIan

How to Sleep at 30,000 Feet and Ways to Minimize Jet Lag

Updated: May 3


Photo by Alev Takil on Unsplash

I love to travel. I hate jet lag. I always find it harder on me when I travel East, whereas my wife it is always worse for her when going West. I've read a few articles that it depends on whether you are a morning person or an evening person and that tracks true with our family. Whatever your tendency, it can still be a right pain to deal with.


When traveling, especially across several time zones, two common challenges exist for most travelers: finding quality sleep on airplanes and battling that aforementioned jet lag. Here’s a guide to overcoming these obstacles, ensuring you arrive at your destination not just in body but also in (hopefully) decent spirits, ready to embrace the adventures that await you.


 


The Art of Sleep at 30,000 Feet


Book the Right Flight

If you have trouble sleeping on an airplane then perhaps that red-eye flight isn't the best option. Sure it may save you $75 but what is the toll on your body? For long haul it is next to impossible to avoid a stretch where you would not otherwise naturally be sleeping but for shorter flights try to pick flights that would get you to your destination during daylight so you can perhaps just doze lightly and not require full on sleep. This is also helpful in combatting jet lag.


Consider Upgrades

For those long haul overnight flights, if you can do so, upgrade that flight to a lie flat seat. You can either shell out ahead of time or try to upgrade using points earned from credit cards like we have detailed here. If that is out of your range then make sure you do the following step.


Choose Your Seat Wisely

Opting for a window seat not only provides you with a view (yay clouds...unless you're lucky enough to see the Aurora), but it also gives one a wall to lean against and control over the window shade. Consider your seat mates though; if you have a smaller bladder and tend to need the facilities often, then take an aisle so you won't be interrupting their attempts to sleep. Passengers are grumpy enough without having been woken by someone needing a wee.


I try to avoid the front rows as well. Yes, they have a bit more leg room, but on many airlines they are often reserved for passengers with very small infants who need a bassinet. Maybe you'll be lucky and they will be a quiet baby - no offense intended to crying babies and their stressed parents; I know it hurts the little one's ears but I've already done my time with that issue. Roll the dice.


I personally love the website Seat Guru which shows me the plane type and the info on each seat so I can optimize whenever possible. It may not be 100% since airlines change planes but it is a good start.




Create Your Comfort Zone

Invest in a good quality travel pillow, earplugs or noise canceling headphones, and an eye mask to block out noise and light. We've put our recommendations for these items below.Bringing a blanket or at least a nice cardigan or hoodie can help you maintain a comfortable temperature, as airplanes often get chilly, especially near the exit rows and galleys.



Tune into Relaxation

Consider downloading soothing music or white noise tracks before your flight. Apps like Calm are those that feature guided meditations or calming sounds like rainfall or waves and they can be incredibly helpful in calming your mind and preparing your body for rest. Calm can be used offline as well so you don't need the WiFi. It is one of our must have apps for travel.



Also, try to limit screen time. I am always tempted to watch movies on flights (either via iPad or the in-flight entertainment) and usually need to force myself to shut off and go into rest mode. When I don't, I pay for it dearly the next day.



Limit Stimulants

Avoid caffeine and alcohol before and during your flight. Both can interfere with your sleep cycle and make it harder to rest. Opt for water and/or herbal tea instead to stay hydrated. Planes are notoriously dry so make sure you've got a full bottle/canteen of water before you try to sleep. The worst is waking up with a dry mouth and no flight attendant in sight to wet the whistle.


Take along some eyedrops (the Refresh Plus Lubricant Eye Drops single use containers are my go-to) and nasal spray (as long as it meets TSA guidelines) as well if you are particularly sensitive to dry air as many are. It is so nice to wake up in the morning without those sandpaper eyelids!




 




Winning the Battle Against Jet Lag



Adjust Your Schedule Before You Go

A few days before your trip, start adjusting your sleep schedule to match your destination’s time zone as best you can. Go to bed and wake up an hour earlier or later each day, depending on the direction you're traveling. This gradual shift can help ease the transition. It isn't exactly feasible for all situations but it can help at little bit at least.



Hit the Ground Running and Remember Light Exposure is Key

Once you arrive, try to sync up with the local schedule as soon as possible. If it’s daytime, resist the urge to nap. Engage in daylight fresh air activities and explore your surroundings to help reset your internal clock. Sunlight is a huge factor in resetting your circadian rhythm; and make sure to keep the sunglasses off for the first 10 -15 minutes or so.


If you arrive and it is dark but you aren't too tired, then just try to sleep if you can and wake early to get into the sunlight. Have a book or magazine to read and avoid the screens overnight.




Mind Your Meals


Eating meals at the local time can also help reset your internal clock. Try to avoid heavy meals and excessive alcohol consumption close to bedtime, as these can disrupt sleep. If you are having trouble with adjusting try a couple of days of just light (healthy) snacking whenever you feel a bit hungry as opposed to forcing a large meal on yourself when your body doesn't want it. Lightly spiced lentil balls (mercimek köftesi) with Bibb lettuce wrap is a great light meal for example.





Consider Short-term Aids

For some, short-term use of melatonin supplements can help adjust to a new time zone. However, I don't recommend it, and it is essential to consult with a healthcare provider before using any sleep aids. Especially if you take any other medications as you don't want to create an interaction. Ride it out and just let your body tackle jet lag naturally.





Summary


Travel doesn’t have to be synonymous with exhaustion. By adopting these strategies, you can maximize your in-flight rest and minimize jet lag, ensuring that you’re ready to fully enjoy your destination as soon as you arrive. Whether it's your first time flying long-haul or you're a seasoned globetrotter, a little preparation can go a long way towards a more enjoyable and restful journey. So pack your bags, your travel pillow, and your sense of adventure, and prepare for a smoother, more rejuvenating travel experience.




 


Il Digestivo

As noted above, here are some of the items we recommend for those overnight or long haul flights. Note: As an Amazon Associate I earn from qualifying purchases.



Apple AirPods Pro 2nd Gen

I learned early on that when it comes to headphones you can't go cheap. A bad pair will just frustrate you and travel is already stressful enough. I find this especially true when I am trying to listen to my summer thunderstorm white noise or the ocean waves to help me sleep. The noise cancelling feature of these types are amazing and you can drown out most of the ambient noise.













Ostrichpillow Contoured Sleep Mask

Say goodbye to awkward fitting sleep masks that let light filter in, or that press uncomfortably on your eyelids. The modal foam mask is adjustable and has a solid 3 dimensional design that fits the contours of your face beautifully. There is even an eyecup built it to alleviate any pressure on the eyelids. Blink in bliss!














BCOZZY Wraparound Neck Pillow

If you are lucky enough to be flying long haul in a lie flat bed, you can get a good sleep with the pillows the airline provides. For the rest who have to try and arrange their body in a barely reclined position you need to up your pillow game. Personally speaking the thing that makes my sleep nightmarish on a plane is the head bob forward always wakes me. I need a wraparound that will prevent my head from dipping forward too much when I sleep. This BCOZZY pillow does just that.















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