Red-eye flights can be a savvy traveler’s best friend, offering cost savings, quicker check-ins, shorter security lines, and less traffic on the way to the airport. But while these overnight flights can be a practical choice, they often come with one significant challenge: getting enough sleep to wake up feeling refreshed when you land. The good news is that with a little preparation and the right mindset, you can make the most of your red-eye flight and slip into slumber despite the less-than-ideal circumstances.

Pamper Yourself

To improve your chances of a restful red-eye flight, preparation is key. Start by booking a nonstop flight to minimize disruptions and reserve a window seat away from the galley and lavatories. The window seat gives you a place to lean, and being away from high-traffic areas reduces noise and movement. Wear comfortable clothing and dress in layers so that you can add and remove items as the temperature dictates.

Next, pack a self-pampering kit tailored to your comfort needs. Essentials include a soft eye mask, a supportive neck pillow, noise-canceling headphones, a water bottle to stay hydrated, and moisturizing creams to combat dry cabin air. Also, consider trying out new gadgets or products designed to enhance in-flight rest. Whether it’s the innovative Ostrich Napping Pillow or the latest noise-cancelling headphones, experimenting with these items can make a big difference.

Let Yourself Be Pampered

Once you’ve boarded your red-eye flight, make the most of the services and amenities available to you. Don’t hesitate to ask the flight attendants for anything that could make your journey more comfortable—they’re there to help. Whether it’s an extra pillow, a blanket, or a warm beverage, these small comforts can go a long way in helping you relax and drift off. If there’s a chance to move to a better seat with more space or less disturbance, don’t be afraid to ask.

Creating your own cocoon of comfort is just as important. Bring along a cozy blanket or shawl to stay warm in the often chilly cabin. In the winter, a down jacket can easily become a travel comforter. A portable footrest or propping your feet up on your carry-on can improve circulation and help you find a better position for sleep. Recline your seat as much as possible without inconveniencing the passenger behind you, and use a high-quality travel pillow to support your neck.

Eat Wisely and Hydrate

Staying properly hydrated is essential for a restful red-eye flight. Drink plenty of water before and during your journey to ward off dehydration, which can make it harder to sleep comfortably. The dry cabin air can quickly sap moisture from your body, so keep a water bottle handy and sip regularly throughout the flight. At the same time, limit your intake of caffeine and alcohol, which can disrupt your sleep patterns and contribute to dehydration, making it harder to settle into a deep slumber.

Equally important is how you manage your meals. Eat a light meal before your flight, as heavy or greasy foods can leave you feeling uncomfortable and interfere with your ability to sleep. Bring along healthy snacks like nuts, fruit, or granola bars to satisfy any hunger pangs without making you feel too full.

Relax with Music and Soothing Videos

Setting the right mood for sleep can be as simple as choosing the perfect soundtrack or soothing visuals. Start by curating a playlist of calming music to help you unwind. Jazz standards like Thelonious Monk’s “‘Round Midnight” are ideal for creating a mellow atmosphere that eases you into a restful state. Artists such as Miles Davis, James Taylor, and Phil Collins bring a laid-back vibe that’s perfect for lulling you to sleep. The gentle rhythm and tranquil melodies work wonders for relaxing your mind and body.

If music isn’t enough, try watching something soothing, like a Bob Ross Joy of Painting video. His soft, calming voice and tranquil brush strokes have a hypnotic effect that can make your eyelids heavy in minutes. Watching him create “happy little trees” while speaking in quiet, reassuring tones is the ultimate relaxation experience. If you don’t have any of his videos downloaded, the Calm app offers sleep stories narrated by Bob Ross to help you drift off. Whether through music or videos, the key is to focus on content that relaxes your mind and prepares you for a peaceful slumber on your red-eye flight.

Minimize Distractions

Creating a distraction-free environment is key to ensuring you get some quality shut-eye on a red-eye flight. Start by limiting your screen time before trying to sleep. The blue light emitted by phones, tablets, and in-flight entertainment systems can interfere with your ability to fall asleep by disrupting your body’s natural melatonin production. Instead, power down your devices or switch them to night mode, and focus on more calming activities like listening to soothing music or using a meditation app.To block out the inevitable light and noise on a flight, equip yourself with an eye mask and earplugs. A high-quality eye mask will block unwanted light, while earplugs or noise-canceling headphones can help you drown out conversations, announcements, and engine noise.

Set a Sleep Schedule

Preparing your mind and body for sleep starts long before your red-eye flight. Begin by adjusting your sleep schedule a few days before your trip to align with your destination’s time zone. Gradually shifting your sleep and wake times helps your body adjust, making it easier to fall asleep on the plane. Once onboard, sticking to your regular sleep routine as much as possible can make a big difference in how well you rest.

As you settle into your seat, focus on cultivating a positive mindset. Think about the benefits of your red-eye flight—like the money you’ve saved, the time you’re gaining, or the smooth journey ahead. Let these thoughts guide you into relaxation. To further enhance your sleep, practice deep breathing exercises or use a meditation app to calm your mind and body. Simple techniques like inhaling slowly for four counts, holding for four, and exhaling for four can ease tension and prepare you for sleep.

Use Sleep Aids

Sometimes, a little extra help is necessary for you to fall asleep on a red-eye flight, and sleep aids can be an effective solution. For a natural option, consider using melatonin supplements, which help regulate your body’s internal clock and encourage sleep. Melatonin is particularly useful for adjusting to time zone changes and can assist in syncing your sleep schedule with your destination.

If natural supplements aren’t enough, you may want to explore other options. Consult with your doctor about safe prescription sleep aids that are appropriate for air travel. However, it’s important to test these aids before your trip to ensure you know how your body responds to them. You don’t want any surprises mid-flight, such as feeling groggy upon arrival.

FAQs: 

Q: What should I wear on a red-eye flight?
A: Wear comfortable, breathable clothing that allows you to relax, such as loose-fitting pants, layers for warmth, and soft fabrics. Consider bringing a light jacket or hoodie to stay warm, as airplane cabins can get chilly.

Q: How early should I arrive at the airport for a red-eye flight?
A: Arriving two hours before your flight is typically sufficient for domestic red-eye flights. Airports are often less crowded at night, but security lines can still take time, so plan accordingly.

Q: Should I bring my own blanket and pillow for a red-eye flight?
A: Yes, bringing your own travel-sized blanket and pillow can enhance your comfort, especially since airline-provided ones may not always be available or meet your needs.

Q: Is it better to sleep immediately after takeoff or wait?
A: It’s best to settle into sleep as soon as you can. Adjusting to your destination’s time zone early by sleeping during the local night will help minimize jet lag.

Q: Are red-eye flights usually quieter than daytime flights?
A: Red-eye flights tend to be quieter, as most passengers are trying to sleep. However, some noise from in-flight services, other passengers, or the cabin crew is still common, so earplugs or noise-canceling headphones can help.

What are your strategies for rocking the red-eye?  Let us know in the comments.