How to Rest Better on a Long Flight

Pack a small comfort kit

The things that help most on a long flight are the ones you can reach without standing up. Before you leave, put together a small comfort kit that lives in your carry-on rather than the overhead bin. Keep it to what you will actually use: something for your neck, something warm, something for your eyes and ears, a refillable water bottle, lip balm and any medication you need.

Packing it all in one small bag makes a real difference. You can pull it out as soon as you sit down and slide it under the seat in front of you. The ProGlobe 4-in-1 luxury travel set brings a memory-foam pillow, a fleece blanket, a contoured mask and earplugs together in one bag, which suits long-haul flights, road trips and the frequent flyer on your gift list.

Dress in layers

Cabin temperatures can change a lot over a long journey, from warm at boarding to chilly in the middle of the night. Layers let you adjust without fuss. Choose a soft base layer, a cardigan or sweater that opens at the front, and comfortable trousers with a forgiving waist.

Warm socks are worth packing even if you start the flight in shoes, and a scarf can double as a pillow or an extra layer around your shoulders. A light blanket over your knees is often enough to stop you waking up cold, which is one of the most common reasons sleep on a plane is so broken.

Drink water as you go

Cabin air is dry, and it is easy to drink less than usual when you are sitting still for hours. Bring an empty refillable bottle through security and ask the crew to fill it, then sip steadily through the flight rather than drinking a lot at once. Lip balm, a small hand cream and saline drops if you normally use them can help you feel more comfortable.

Many travelers find it helps to go easy on caffeine and alcohol, especially in the hours when you hope to sleep. A warm herbal tea from the drinks cart can be a nice signal to your body that it is time to wind down.

Make your own darkness and quiet

Light and noise are the two things that most often keep people awake on a plane. An eye mask blocks the glow of screens and reading lights around you, and earplugs soften engine hum, announcements and conversations. Together they create a small pocket of calm, even in a busy cabin.

Try both at home once before you travel, so you know how they feel and can settle in quickly on board. Recline your seat a little if you can, support your neck so your head doesn't drop forward, and keep your seatbelt fastened loosely over your blanket so the crew won't need to wake you to check it.

Move when you can

Sitting still for a long time can leave you stiff and restless. When the seatbelt sign is off and the crew say it's fine, take a short walk up the aisle every hour or two. In your seat, you can roll your ankles, flex your feet, gently circle your shoulders and stretch your neck from side to side.

An aisle seat makes it easier to get up without disturbing anyone, while a window seat gives you something to lean against for sleep. Choose whichever suits the way you like to travel. If you have a health condition or any concerns about long flights, ask a doctor for advice before your trip.

Shift toward your destination's clock

One of the simplest ways to arrive feeling better is to start living on destination time as soon as you board. Set your watch or phone to the new time zone and try to sleep when it is night where you are going, and stay awake when it is day there, even if that feels a little odd at first.

When you land, get some daylight if you can and try to stay up until a reasonable local bedtime. A short nap is fine if you need it, but keep it brief. Most people find their body settles into the new rhythm more quickly this way.

Bring it together

Resting on a long flight is mostly about small preparations: a comfort kit within reach, layers you can adjust, steady sips of water, darkness and quiet when you want to sleep, a little movement and a gentle shift toward the new time zone. Prices and availability change, so check the current price at the retailer before you buy.