Your #1 goal during a long-haul flight should be to sleep as much as possible.
Your #2 goal should be to hydrate, hydrate, hydrate.
If you haven't already, read our guide, How to Survive a Long Flight, for tips on how you can make your long flight as relaxing as possible.
Most notably, you should eat a fulfilling meal within the first hour or two after takeoff. The meal should be low in salt (which is dehydrating) and rich in carbohydrates. Most likely, this will help put you to sleep. Why? Because carbs help produce serotonin, which plays a role in putting your brain in the mood for Zzzzz.
Also, refrain from drinking coffee, caffeine, wine or liquor on board. Stick to water and juices instead. Airplane cabin air is super dehydrating. And your body depends on water to produce the energy it needs to fire on all cylinders.
If you need additional help falling asleep...
- Drink a relaxing cup of chamomile tea after your meal
- If in economy class, bring a super comfy travel pillow
- Wear high-quality ear plugs or noise-cancelling headphones to block out noise
- Wear a sleep mask that totally blocks out light. When your brain senses it is in total darkness, it automatically produces melatonin, a natural hormone that puts you in the mood for Zzzzz.