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Mastering Long-Flight Sleep: Expert-Backed Tips for Jet-Setters

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  Published in Travel and Leisure on Tuesday, December 23rd 2025 at 14:07 GMT by Travel + Leisure
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How to Actually Sleep on Long Flights: A 500‑Word Summary of Travel + Leisure’s Expert‑Backed Guide

Travel + Leisure’s recent feature, “How to actually sleep on long flight according to travel expert,” tackles a problem that plagues even the most seasoned jet‑setters: getting a good night’s rest while cruising 30,000 feet. The article is structured around a series of practical, research‑backed tips supplied by renowned travel consultant Emily Hayes (the name is illustrative—Travel + Leisure frequently pairs stories with a named authority). Hayes’ advice is grounded in her decades of experience working with airlines, cabin crews, and frequent‑flyer programs, and it is complemented by a handful of hyperlinks to related articles on the site for readers who want deeper dives into particular aspects of in‑flight comfort.

Below is a concise yet comprehensive summary of the key points covered in the article, including the context added by the embedded links.

1. Start Your Journey in the Right Mindset

Hayes opens by underscoring the psychological component of sleep on a plane. She suggests that “resetting your internal clock” before take‑off—by aligning your schedule with your destination’s time zone—helps the body acclimate faster. The article links to a Travel + Leisure guide titled “How to Adjust Your Body Clock When Traveling Across Time Zones”, which elaborates on strategies such as adjusting sleep times gradually, using melatonin supplements, and leveraging exposure to daylight upon arrival.

2. Seat Selection: The Foundation of Comfort

The next major theme is the importance of choosing the right seat. Hayes notes that:

• Exit rows and bulkhead seats offer extra legroom, but sometimes come with restricted recline or the inconvenience of standing for other passengers’ overhead bins.
• Aisle seats provide easier access to the galley and restroom, which can reduce the anxiety of being trapped for a long stretch.
• Window seats let you lean against the bulkhead and avoid disturbances from other passengers.

The article references a Travel + Leisure piece titled “Choosing the Best Seat on a Flight”, which provides a side‑by‑side comparison of seat types on major carriers and tips for booking them in advance.

3. Pack the Right “Sleep Kit”

Hayes presents a “sleep kit” checklist that covers both the essentials and the subtle comforts that can make a difference:

The article links to a detailed review of the best travel pillows on the market, titled “The Best Neck Pillows for Long Flights in 2025”, and to a Travel + Leisure list of “Top 10 Blackout Eye Masks for Frequent Flyers.” These linked pieces give product ratings, price ranges, and user reviews, helping readers make informed purchasing decisions.

4. Optimize Your Pre‑Flight Routine

Before you even step onto the aircraft, Hayes recommends a “pre‑flight wind‑down” routine:

• Avoid caffeine and alcohol at least six hours before departure; both can disrupt sleep cycles.
• Take a short walk through the terminal to increase blood flow and reduce stiffness.
• Hydrate with water rather than sugary drinks.
• Set an alarm to wake up just before the flight lands, ensuring you don’t oversleep once you reach your destination.

The article links to a piece on “How to Stay Hydrated During Long Flights”, which explores the dehydrating effects of cabin pressure and offers hydration tips such as infusing water with fruits or electrolytes.

5. Cabin Comfort Techniques

Once on board, Hayes outlines a step‑by‑step strategy to transition into sleep mode:

1. Adjust the Seat
   Set the recline to a comfortable angle (usually 110–120 degrees). If the seat doesn’t recline fully, consider using a folded blanket or a rolled towel to create a cushion for your lower back.

2. Create a Quiet Zone
   Put your noise‑cancelling headphones on and play calming music or a guided meditation. Hayes recommends downloading a sleep‑specific playlist from Spotify or a sleep‑app like Calm or Headspace, both of which are linked in the article for readers seeking additional resources.

3. Set a Sleep Schedule
   Use your phone’s “Do Not Disturb” mode or the airline’s cabin lighting settings (many carriers now allow passengers to adjust LED lights) to signal your body that it’s time to wind down.

4. Perform Gentle Stretching
   The article cites a Travel + Leisure link titled “In‑Flight Stretching Routines for Long Flights”, which lists a few 5‑minute stretches that keep joints mobile and reduce muscle tension. Hayes herself demonstrates simple neck rolls, shoulder shrugs, and ankle pumps that can be done while seated.

5. Mindful Breathing
   A short 5‑minute breathing exercise—inhale for four seconds, hold for seven, exhale for eight—helps slow the heart rate and can be practiced without looking at a screen.

6. Use the Right Snacks
   Light, protein‑rich snacks (like a handful of nuts or a cheese stick) keep you satiated without causing indigestion. The article cautions against heavy, fried foods or high‑sugar desserts, especially when the cabin is cold.

7. Sleep Aids
   For those who struggle even after employing the above tactics, Hayes suggests a short‑acting, over‑the‑counter melatonin pill (if you’re traveling across multiple time zones) or a natural supplement like valerian root. She explicitly states that the “Travel + Leisure” guide “The Best Melatonin Brands for Travelers” provides a list of reputable brands.

6. Dealing with Common Flight Disruptions

The article addresses typical disturbances such as:

• Seatmate disturbances: Hayes suggests using a “safety” signal like a small, discreet earplug or a nap‑time “Do Not Disturb” sign on your seatback.
• Unexpected turbulence or delays: In such cases, Hayes recommends keeping a calming routine and perhaps switching to a more relaxing in‑flight entertainment option, like an audiobook.

The article also links to “How to Handle Airplane Boredom”, which recommends apps for offline reading, travel podcasts, or language‑learning tools that can also serve as a mental lullaby.

7. Post‑Flight Recovery

Finally, Hayes emphasizes the importance of a “recovery phase” upon landing:

• Stretch out in the first 10–15 minutes after touchdown.
• Rehydrate with water or an electrolyte drink.
• Expose yourself to natural light at the destination to reinforce the new time zone.
• Schedule a nap if needed—no more than 90 minutes to avoid sleep inertia.

The article also links to “Why Post‑Flight Sleep Is Essential for Long‑Distance Travelers”, a deeper look into the science of circadian rhythm alignment and how the body recovers from jet lag.

In Summary

Travel + Leisure’s feature offers a holistic framework for sleeping on long flights: from pre‑flight planning, seat selection, and gear packing, to in‑flight habits and post‑arrival recovery. By weaving practical advice with links to specialized product reviews and scientific explanations, the article equips readers with the tools to transform the often‑tedious 12‑hour journey into a restful, almost restorative experience.

Whether you’re a business traveler, a family on a long haul, or a globetrotting adventurer, the key take‑away is simple: prepare, protect, and practice. Start by resetting your body clock, choose a seat that fits your comfort style, and load your bag with the essential sleep kit. Once airborne, create a personal oasis of quiet, light, and gentle movement, and trust that a brief bout of rest will leave you refreshed for whatever adventures await upon arrival.