How to sleep well on long flights
Long flights are tiring, but you can arrive rested. See simple tricks to sleep better on board and land in one piece.
Sleeping on a long flight is easier when you prepare. Small choices make a big difference on arrival.
Before you board
- Gradually shift your sleep toward the destination time zone
- Avoid too much caffeine and alcohol before the flight
- Start the trip rested, not exhausted
Items that help you sleep
- A sleep mask and earplugs
- A neck pillow and a warm layer
- Comfortable, loose clothing
On board
- Pick the right seat: a window lets you lean
- Recline as soon as allowed and relax
- Stay hydrated with water, skipping drinks that disrupt sleep
- Cut screens and light so your body knows it's time to sleep
Arriving rested starts with small decisions before the flight.
The rest that starts before boarding
A good night on board is easier when you board already relaxed. In a VIP lounge, you can eat, recharge and even shower before the flight. With Lounge Secreto, you get a recurring pass plan and the service activates your Priority Pass™ automatically.
Want this access set up for you, hassle-free? Explore our plans and start today.
Read next
- [Long layovers: how to make the most of them (and rest)](/blog/long-layovers-how-to-make-the-most-of-them-and-rest)
- [Carry-on only: the guide for international flights](/blog/carry-on-only-the-guide-for-international-flights)
Frequently asked questions
How can I sleep better on a long flight?
Pick a window seat, bring an eye mask and neck pillow, dress in layers and board relaxed — resting in a lounge beforehand helps.
Do food and drink affect in-flight sleep?
Yes. Heavy meals, alcohol and caffeine disrupt rest; light food and water help you sleep and arrive fresher.