What can I do to sleep during my flight? Here’s an expert’s advice for a restful journey

Manage to sleep while flying, and you’re more likely to arrive at your destination feeling fresh and ready to go. However, while some can nod off at the drop of a hat whichever cabin they’re in, others struggle to get decent rest. There’s no one-size-fits-all solution; instead, there are lots of ways you can give yourself the best chances of drifting off. Here’s our guide to getting some shut-eye in the air. 

Plan for comfort 

Preparation for a sky-high slumber starts before you even get to the airport. Cavan Chan, a sleep and performance coach and founder of wellness optimisation service GoalCraft , advises travellers to dress for comfort and changeable conditions with layered, loose-fitting clothes. 

Moving around while on board keeps your blood flowing and helps reduce pressure and discomfort. Replacing your shoes with compression socks can also help minimise swelling and pressure in your feet. 

As blue light from digital screens can suppress the sleep hormone melatonin, bringing a pair of blue light-blocking glasses might help you unwind. That said, Chan doesn’t recommend using electronic devices at all if sleep is your top priority. 

Eat and drink smart

Avoid eating heavy meals right before bed. “Less food in your tummy allows you to get into slumber easier,” says Chan. Some nuts like walnuts contain magnesium, melatonin and other compounds that help promote sleep, making them the go-to snack for the sleep-savvy.

Also, steer clear of caffeine and alcohol, Chan says, as they will disrupt your REM sleep and affect your ability to catch some quality zeds, as well as dehydrating your body.  

“The air on board is dry, which can make you dehydrated and disrupt sleep,” explains Chan. Staying hydrated helps with many bodily functions, from improving your mood and energy to benefiting your sleep. 

Environment is everything

Cool, dark and quiet are the three keys to sleep. A supportive pillow will keep your neck aligned, and an eye mask and earplugs will block environmental disturbances. 

Following your normal sleep habits like brushing your teeth, changing your clothes or performing a simplified version of your skincare routine can also get you in the mood for snoozing.

For Chan, setting the mood with calming music, nature sounds or aromatherapeutic essential oils can also help. For extra relaxation, he recommends deep breathing or meditation before takeoff to calm your mind and prepare your body for sleep.  

Don’t lose sleep over it

Can’t fall asleep right away? Chan recommends reading a book or listening to calming music. "Sleep will find you one way or another,” he says.

Make the most of your seat

Economy: our upgraded Boeing 777-300ER Economy cabin features intelligent mood lighting, reduced noise and improved cabin pressure for a more comfortable environment. Settle into your seat and find your sleep soundtrack on our award-winning entertainment system.

Premium Economy: rest in privacy with winged headrests featuring an integrated reading light on board our Boeing 777-300ER fleet. The new seat design of our enhanced Premium Economy cabin provides a greater sense of personal space. A generous recline and legroom with a supportive calf and footrest and other thoughtful touches will add to your comfort.

Business: the brand-new Aria Suite in our Boeing 777-300ER Business cabin features a privacy door, creating a cocoon-like atmosphere in which you can relax in your personal hideaway in the sky. On a long-haul flight? Business passengers can indulge in the comfort of a fully lie-flat bed with one-click sleep setting and 400-thread count bed linen. Our A350 aircraft also feature intelligent lighting, reduced noise and improved levels of cabin pressure, all of which can help you sleep more soundly. 

First class: when it’s bedtime, your seat in our First class cabin transforms into a lie-flat bed with a thick mattress, 600-thread count organic cotton bedding, a selection of pillows and a spray of Bamford’s Pillow Mist, infused with frankincense, lavender and marjoram. Snuggle up in a comfortable sleep suit, slippers and an eye mask designed by Hong Kong atelier PYE, and enjoy a sip of JING Tea’s First class-exclusive Soothe and Calm blends before you welcome your dreams.