How I Survive Overnight Flights
The long-running joke in my family was that no amount of antihistamines or relaxation techniques could get me to sleep on an airplane. No matter the length, no matter the time of day, I was WIDE awake the whole time. As I’ve gotten older and traveled more extensively, long haul overnight flights have become a more common reality. After a bit of trial and error, I have honed a very specific routine to help me maximize sleep and travel as comfortably as possible.
Select the right flight—For an overnight (west to east) flight I prefer to take the latest flight possible for my itinerary to help keep my sleep schedule intact. It’s already a challenge to fall asleep, let alone trying to do it at 6PM. I find that 10PM and later works best for me as I’m already naturally sleepy.
Select the right seat—In premium economy or economy I prefer a window seat on the right side of the plane. Bonus if it’s one of the two-seat rows (fewer people to climb over if you need to use the bathroom). The right side seems to be the most comfortable for me when leaning against the window. A window or wall is crucial for catching Zs. In business class I would argue any lie-flat seat is the right seat for sleep, but in a 2-3-2 or 2-4-2 configuration pay attention to aisle seats that require other passengers to step over you to access the bathroom, aisles, or overhead bins.
Dress appropriately—I am not particularly finicky when it comes to being hot and cold on flights. If I’m traveling in the warmer months, I’m wearing leggings, a t-shirt, and denim jacket. If it’s winter I’m wearing a t-shirt beneath a light sweatshirt, leggings, and winter coat. I find that both outfits are versatile enough to layer or un-layer. I don’t travel with a blanket, wrap, or ultra-warm socks.
Hit up the lounge beforehand for dinner—All overnight, international flights offer dinner on board. However, in order to maximize your sleep time eat before the flight in a lounge if you can. This is also a nice time to relax and have a glass of champagne to kick off your trip (not that there’s ever really a wrong time for champagne…)
Board early—If you have airline status you’ll be able to board early, but whatever boarding group you’re in I recommend trying to get on board and get settled in as quickly as possible. I like to get on early, store my bags, and start to relax and prepare for sleep.
Grab what you need—Before sitting down, I take my “sleep bag” (eye mask, headphones, Xanax) and “hygiene bag” out of my carry on and stick them in the seat back pocket so I don’t need to constantly be digging around. Read about how I pack my carry on. If there’s room, I also stash my carry on in the overhead along with my suitcase so I have room for my feet under the seat.
Get ready for bed—If I haven’t already done so, I wash my hands and face then take my contacts out. I slather on Summer Friday’s Jetlag mask, take my Xanax, pop my headphones in, situate myself with my eye mask and J-pillow and try to get ready for sleep before we even take off. I’ve said it once and I’ll say it again—this pillow is a game changer. It cradles your head and neck allowing you to comfortably lean against the window. I skip dinner, and on 6-8 hour flights usually wake up in time for breakfast! (TIP: I know others have had good luck with Melatonin or Unisom for sleep, which don’t require a prescription.)
It’s less of a science and more of an art form, but approaching these flights with a plan has significantly improved my overnight flight experience. I used to be extremely anxious about staying awake all night and being tired the next day, that I would end up staying awake all night and being tired the next day. Happy travels and may you catch a few hours of sleep on your next overnight flight!
