Tips for a Restful Night’s Sleep Before Your Flight

Why Sleeping Before a Flight is Important

There are many reasons why you should prioritize your sleep the night before a flight. First of all, traveling can be stressful, especially if you’re flying long distances or to unfamiliar places. Lack of sleep can worsen stress and anxiety symptoms and compromise your immune system’s ability to fight off germs during travel.

Moreover, sleeping well can help you feel more alert and energized during your journey and reduce the risk of jet lag symptoms such as fatigue, drowsiness, headaches, irritability, digestive problems.

How Much Sleep Do You Need Before a Flight?

The amount of sleep you need depends on several factors such as your age, health status, circadian rhythm (natural sleep-wake cycle), time zone differences between departure and arrival cities (if any).

However,a general guideline is to aim for 7-9 hours of uninterrupted sleep per night for adults between 18-64 years old.

For older adults over 65 years old,sleep needs may reduce slightly averaging at around 6-8 hours per day .

If possible,start adjusting your bedtimes in the days leading up to their trip by going to bed earlier in order achieve this target range.

Preparing Your Environment

One simple way to improve your chances of getting quality rest is by creating an environment conducive to relaxation.This starts with ensuring that space is quiet enough , cool enough,and dark enough . Here are some suggestions :

• Install blackout curtains or blinds
• Use earplugs/ noise canceling headphones
• Set room temperature between 60°F -67°F
• Switch off all electronic devices and dim bright lights.

Establishing a Bedtime Routine

A bedtime routine helps signal to the body that it’s time to wind down and go to sleep.Click any of these steps below for details:

1. Take a Warm Bath or Shower
2. Read a Book while avoiding screens
3. Do some Light Stretches/Yoga/ Meditation
4. Listen to Soothing Music or White Noise
5.Avoid Alcohol, Caffeine, Nicotine & Heavy Meals

By doing this consistently over multiple nights before your flight ,you will establish an internal clock that will make sleeping more effortless.

Other Strategies for Better Sleep

If you still find it hard getting quality rest despite having setup conducive environment and established proper bedtimes,rather than tossing and turning in bed,get up from bed do something relaxing like reading until feeling sleepy again.This is because staying in bed awake can lead one into associating their bed with wakefulness making harder next time trying to fall asleep.In addition,the following strategies can also come in handy:

• Try over-the-counter melatonin supplements (discuss dosages with pharmacist)
• Use relaxation techniques such as deep breathing exercise or visualization .
• Consult your doctor if you have existing sleep disorders such as insomnia, sleep apnea etc .


Sleep is essential for good health and well-being,especially when we travel.Sleeping the night before the flight has many benefits,and implementing simple strategies as discussed above can ensure better chances of achieving high-quality rested state.. Make sure you follow these tips so that you arrive at your destination refreshed,recharged,and ready to explore!