When should I sleep on an international flight?

Conquer Jet Lag: The Art of Sleeping on an International Flight

Long-haul flights can be a daunting prospect, especially when considering the dreaded jet lag. Arriving at your destination feeling refreshed and ready to explore requires more than just a comfy neck pillow – it’s about strategically timing your sleep. While everyone’s internal clock is different, there’s a sweet spot for maximizing rest in the air and minimizing the after-effects of crossing time zones.

Forget trying to force sleep the moment the wheels leave the ground. Instead, aim to initiate your slumber two to three hours after takeoff. This allows your body to settle into the flight rhythm and avoids interrupting your natural sleep cycle if your flight departs shortly after you’d normally be awake. By allowing yourself this initial adjustment period, you’re priming your body for a more substantial and restful sleep later.

The goal is to target a six-to-eight-hour sleep block. This aligns with a typical night’s rest and allows your body to cycle through the crucial stages of sleep necessary for feeling truly rejuvenated. Of course, individual sleep needs vary, so adjust this window according to your personal preferences. If you typically thrive on seven hours of sleep, strive for that on the plane.

However, the secret to in-flight sleep success isn’t just about timing. Hydration plays a critical, often overlooked, role. Dehydrating beverages like coffee and alcohol might seem appealing, but they can disrupt your sleep patterns and exacerbate jet lag symptoms. Instead, opt for water, herbal teas, or even diluted juice to stay adequately hydrated. This will not only improve the quality of your in-flight sleep but also help you feel significantly more refreshed upon arrival.

Think of your long-haul flight as an opportunity to reset and prepare for your adventure. By strategically timing your sleep and prioritizing hydration, you can conquer jet lag and arrive ready to embrace your destination.