How to fall asleep quickly and get enough sleep during a flight?

Pack your suitcase at the last minute, watch a whole season of your favorite series, go to the gym or pool, do a thorough cleaning — exhaust yourself so much that you want to pass out even before takeoff. It is very important to try to switch to the sleep schedule of your destination’s time zone while still on the flight. After landing in the morning or afternoon local time, do not allow yourself to nap — this will only complicate the adaptation process. International airline flight attendants advise adhering to the so-called 10:30 rule. If you arrive at your hotel room when it’s not yet 10:30 AM according to your home time, then you can safely sleep for 2–3 hours (but no more — a sleep cycle is an hour and a half, so three hours is quite enough to get some rest). If it’s past 10:30 AM according to your usual time, then do some exercises, drink an espresso, or explore the new area, and go to bed according to local time. A sleep mask, earplugs, and an inflatable pillow are simply essential for comfortable sleep during a long flight.

The best alternative to earplugs is good noise-canceling headphones. With them, even with the music off, you won’t hear what’s happening around you. Comfortable clothing will also help you get enough sleep. If you don’t want to travel from place to place in a tracksuit, bring a change of clothes for the plane. Light pants, warm socks, and a hoodie will be more comfortable, and it’s not a problem if the clothes get wrinkled. And a hood is convenient to use instead of a sleep mask.

Your seat on board also affects your readiness and ability to fall asleep quickly.