As a travel editor, I've boarded many flights and gathered numerous hacks to make plane journeys more bearable. Sleep is the main topic I'm asked about, especially for night flights or long-haul routes. While I accept I won't sleep as well as in a comfy bed, easy tricks can improve sleep quality.
A few years ago, a fellow passenger shared a tip that proved game-changing: avoid the plane food. This isn't about the food itself, but the timing. When a meal is included, I usually turn it down if I want to sleep. The service process—serving the cabin, eating, clearing trays—can delay sleep significantly.
Why Timing Matters
Your body undergoes changes during flights, especially between time zones. Advice on when to sleep or eat to regulate your body clock abounds, but sticking to a routine is tough. On night flights, eating a full meal at an unusual time, then waiting to settle in for a nap, disrupts sleep. I've found this delay crucial: after eating, I feel the effects and fight tiredness longer.
Instead, I eat a decent dinner at the airport and pack snacks, avoiding sugary or salty options. On night flights, I pack breakfast foods so when I wake up hungry, I eat what I usually would in the morning. Once, I had an in-flight dinner when my body was on breakfast time, leaving me queasy—an unwelcome combination with jet lag.
Personal Results
Skipping the in-flight meal before sleeping has made a difference: jet lag feels less brutal, and I don't feel as sluggish on the plane. Drinking plenty of water also helps. If you're not bothered about the meal, let cabin crew know before service starts. Some airlines have a 'do not disturb' feature on the in-flight screen, so you can nap without being woken for meal service.
