how to thrive after an overnight flight

Skimping on sleep isn’t good for you. “They” (scientists and doctors?) say you need eight hours or you’re probably doing damage to your body in the long-term, and perhaps they’re right, but a week of pushing yourself to the limit likely isn’t going to kill you. Every time I travel I get an adrenaline rush and shut-eye takes a backseat to everything else. Call it excitement, anxiety, or whatever, but this rush can enable me to actually go days without sleeping. I once took an eight day trip across the pond and clocked in less than 30 hours of sleep for the entire week. I was also averaging nearly 20,000 steps per day! You’d think I’d be exhausted.

This kind of sounds like a paradox. More activity means feeling less tired?

YES! Exercise can absolutely allow us to go longer without sleeping. In my opinion, regular exercise (think as little as an hour of walking per day) is one key to actually getting better quality sleep, thus enabling a person to sleep fewer hours overall. Sure eating habits and stress and responsibilities and time constraints play a role, too, among other things, but it really can be that simple.

Okay, okay. I know what you’re thinking. WTF does this have to do with a red-eye? Or flying to the other side of the planet?

Well, technically nothing, directly. BUT you’re here for some tips, right? It’s about setting yourself up for success, and being proactive and staying active can be the first and most important steps you can take for getting the most out of your adventure, and your life.

Overnight and multi-day flights are complicated because they throw your entire sleep schedule out of whack. Here are some practical tips you can use to tackle your air time such that you will reach your destination fully refreshed and ready to go.

Your primary questions here are these:

What time is it going to be at your final destination?
How many hours are you going to be in the air?
Are there any layovers?

Red-eye flights (link to Wikipedia definition)

[overnight with less than eight hours of air time]

Tip 1.1: Make your packing list at least 24 hours in advance so you can quickly just throw it into your bag(s) if you are under a time crunch. Travel days can often be chaotic, stressful, and full of unknowns, but they do move a lot smoother when things that do give us anxiety have already been taken care of. [Bonus tip: Put together a travel sized toiletries bag that you can easily just grab every time you need to fly!]

Tip 1.2: Set yourself up for success the night before your flight and prioritize your sleep. All eight hours of them (or however many you need). Let yourself slumber. Bonus points if you’re already packed and ready to go before that final snooze!

Tip 1.3: Know exactly what your plan is for when you land. Will you need coffee? Where are you going to get it from? Pick your spot now. Are you going straight to a meeting? How are you getting there? Make a reservation or plan your route. Can you check into your hotel immediately upon arrival? Or will you need to find somewhere to leave your luggage? Many hotels have a holding area for your bags so you don’t need to carry them around with you until check in if they won’t let you check in early.

Tip 1.4: All nighters aren’t for everyone. Take that nap on the plane if you need it. Don’t forget your favorite neck pillow! (There are tons of different styles now, like this super complex one!) Your tomorrow might depend on it. Note that some airlines now offer ear plugs and eye masks as basic complimentary items, but if you have a set you already know works for you, that level of comfort will certainly amplify your snooze time.

Tip 1.5: Avoid alcohol, but if you must, keep it minimal and make sure it is at the very beginning of your flight. Your body will do better in the morning if you just drink water instead. Nobody has time for hangovers after red-eyes. You can party when you get there (if that’s what you’re into)! Also avoid caffeine until the very end of the flight so you don’t make sleeping any more difficult than it already is.

Multi-day flights

[overnight with more than eight hours of air time]

Tip 2.1: Start preparing the day before you even leave home. What is the time difference between where you are now and where you’re going? Transition your routine to the new time zone now. Is it night time where you’re going? Take a little nap, or if the circumstance is the opposite, stay up a few extra hours. Eat pasta for breakfast or cereal for dinner.

Tip 2.2: Exercise a little extra before your departure. Double your workout if you can. Really move your body and tire yourself out. You’re going to be stuck in a giant metal tube in the sky with a bunch of strangers and very little room for stretching or burning off energy. Get it out of your system now.

Tip 2.3: Before you even get to the airport, download your playlists, podcasts, and audiobooks to your devices. Entertainment on the plane can be hit or miss. Most airlines currently charge for Wifi (but IMO they should be complimentary…). If you plan on working remotely on the plane, be aware that the internet usually costs money and might be spotty and unreliable.

Tip 2.4: Drink what you want. Alcohol? Sure, why not. It’ll take the edge off, but consume it earlier in the flight. Coffee? Delicious, although I would recommend only having it towards the end of your flight. When pairing a beverage with your in-flight meal, have anything you like, but try to avoid caffeine if you want to sleep afterwards. Otherwise keep it simple and stick with water.

Tip 2.5: Sleep if and when you feel tired. When you’re actually on the plane, your sleep likely isn’t going to be very fulfilling anyways, so if your body needs it, just do it. Don’t fight it. Get comfy.

Tip 2.6: Can you check directly into your accommodations upon arrival, or do you have to wait until a specific time of day? Plan how you’re going to use that time and any ticketing or transportation you might require ahead of time. Remember, many hotels have a holding space for your luggage if you need somewhere to store it for the day.

Layovers

[anytime you have to exit the aircraft to switch planes]

Tip 3.1: When it comes to booking your flights, make sure you have a minimum layover of an hour for a domestic layover and at least an hour and a half for international layovers (unless you have no other options). International layovers can be tricky because you typically need to go through customs and repeat the entire process with your bags and security. It is also not uncommon that you must walk from one side of the airport to the other. I like to aim for two hours regardless so that I don’t feel rushed. Because flights are often delayed, it’s especially nice to have the buffer.

Tip 3.2: Stay alert. We are often a little loopy during layovers due to some level of sleep deprivation. I once left my passport sitting on a bench and walked away from it, and someone picked it up, found me and returned it. (That person was my confirmation that angels do exist, although people like that aren’t always present!)

Tip 3.3: Walk around. Do a lap or two or five around the terminal. It always feels good to stretch your legs.

Tip 3.4: Airplane food is okay, but it’s nice to choose something you like. Thankfully airlines are now offering meal choices ahead of time to accommodate for many common food restrictions, but the portions are often small. Eat something if you are hungry. Treat yourself.

Tip 3.5: Rest. Pick a spot where you can recharge your devices if you have time. If you’re into it, take a seat at the bar, order your favorite drink and relax. Avoid coffee if you plan to sleep on your next flight.

Tip 3.6: Unless you have someone keeping you company, avoid sleeping in the terminal. If you must, make sure your bags are secure, and set an alarm to make sure you don’t sleep through them calling your boarding group!

Tip 3.7: People watch. Enough said. It is a very entertaining way to pass the time.

Hopefully these tips will help you thrive next time you’re up in the air. Flying to me feels effortless after decades of traveling, and I always look forward to my next opportunity to stare out the airplane window at the Earth turning below. Until then…

Did I miss anything? Comment below if you have any tips for tackling longer flight days!

Happy travels! ❤