My least favorite thing about traveling is an overnight flight! They call it a Red Eye for a reason. If we could all upgrade to Business or First Class with better service, more room, and the option to sleep horizontally, it would be delightful! However, the majority of 350+ passengers sit in Main or Economy class.
Regardless of where you are sitting, you can have a good experience with a little preparation. Keep in mind you are about to cross multiple time zones, confuse your internal clock, develop jet lag, and most likely after landing, you’ll hit the ground running to begin your vacation or business trip.
Over the years, I’ve honed my checklist of “things to do” to survive an overnight flight. Hopefully these 10 tips will help you start or end your trip on a good note!
1. Choose your seat wisely
Location, location, location! Typically long before boarding an overnight flight, you decide where you’ll sit when you purchase your airline tickets. If I’m not in Business or First Class, Premium or Comfort Plus seating, I scan the aircraft layout and seat plan, locate the lavatories, and avoid them when choosing seats for an overnight flight.
It may sound silly, but unless you want to hear vacuum flushing noises or restroom doors constantly opening and closing (the all night long CLICK, CLICK of the doors locking and unlocking from VACANT TO OCCUPIED), try to select a seat at least six or seven rows away. Typically, two to four lavatories are grouped together in one spot, so multiply the noise. Also, consider foot traffic and talking passengers who congregate in the aisles to wait for the washroom. For a quieter night, avoid the Lav.
On most flights, I prefer an aisle seat. But on overnight flights, I always choose a window seat. This guarantees you won’t be disturbed: no one will ask you to unbuckle, stand and let them out or crawl over you to get out to the aisle. Either way, be kind! You might be the one asking to get out.
Plan ahead. I sleep on my side, so I turn toward the window for sleeping, extra room, and some stability. If you sleep on your right or left side, choose that side of the plane when selecting seats.
On an airplane where three or five seats are grouped together, few passengers desire the middle seat. With today’s full-capacity flights, you really cannot count on a middle seat being empty.
2. Prep your electronic devices
– You’ll need your phone, iPad or tablet, and/or laptop (with chargers), plus earbuds or noise canceling head phones or music headband (already charged). Noise-canceling head phones can be a life saver on long flights for watching movies or relaxing, but they can also be bulky and hard to keep on when sleeping.
On a flight to Israel in 2019, an unhappy baby screamed (and I’m not exaggerating) five hours during the night. Nothing could cancel (or quiet) that noise, but the headphones sure helped. Note: The baby, and hopefully his parents, eventually got some rest.
-Before your flight, download any podcasts, movies, binge-worthy series and apps you might want.
-Set up playlist or download music apps on your phone (Spotify, Apple, Pandora). I can relax to music, but I often find myself singing along, debating lyrics or wondering “who sang that song?” If you can fall asleep listening to music, get it ready!
-Download relaxation or meditation apps, audio or e-books, or have a good old fashioned book on hand. I can’t sleep sitting in a chair, so these options help me focus on sleep mode.
-One of my favorite overnight flight apps is the Bedtime Fan App. Every night I sleep with a tiny fan beside my bed (and it travels with me in my checked luggage). To mimic the white noise fan sound, I use this free app with my earbuds or noise-canceling head phones. It has three speeds (low, medium and high), and a timer can be set for up to 24 hours.
-Last year a dear friend sent me a HoomBand® after a long weekend in Charleston (photo below). It is a headband with wireless headphones built in to help you relax or sleep. The headband has ultra-flat earphones you can wear or “sleep on” with wireless Bluetooth for premium audio quality using ventilated, elastic and washable fabric.
HoomBand’s app pairs with your phone and has soundscapes, white noises, ASMR relaxing and nature sounds, hypnotic stories, immersive documentaries, and guided meditations. And, it has an offline mode for listening to audios in Airplane Mode (no Wi-Fi rays).
HoomBand works like headphones and can be used with all your apps (Youtube, Spotify, Headspace, Calm, etc.) making it perfect for airplane or train travel, yoga, meditation, etc. This year on a flight to Paris, I queued up six hours of waterfalls, rain, and other relaxing audio. AND I SLEPT! I use my HoomBand all the time, not just on overnight flights. And, it makes a great gift!
3. Dress for success...ful sleep!
Guess what? You get to sleep in your clothes! You CAN pack a clothing change, or at least a clean shirt, for the next day in your carry-on or backpack.
Gone are the days of dressing up for a glamorous flight. Dress for comfort: leggings or yoga pants or “sweats;” a sports bra (no underwire or hooks), and layered tops (a tee, sweatshirt, hoodie or jacket) should you be cold or hot. Plan to take off your shoes and have some socks for cold feet. This leads to the next tip: compression socks.
4. Happy feet!
Compression Socks. You might be questioning, “aren’t they just for old people?” Well, I’m in my fifties, but I’ve been wearing compression socks on long flights for over 25 years. Studies indicate they are useful for four-or-more-hour flights, long automobile trips, bus or train rides. Not only do they cut out swelling and puffiness in feet and legs (which can last up to a week), they improve blood flow and can prevent blood clots, especially DVTs (deep vein thrombosis). A DVT is a potentially fatal blood clot formed in a vein, deep in your body, usually your legs.
People who stand on their feet all day wear light or mild compression socks all the time: teachers, nurses, hair stylists, surgeons, etc. Experts say blood clots can affect anyone, regardless of age or circulatory problems.
At first, I had one pair of black compression socks or “stockings,” but now they make cute, colorful, fashionable compression socks (or sleeves) in different strengths or pressure. Measure them for comfort and fit in the morning when your legs are not swollen. Once expensive and sometimes requiring a prescription from your doctor, compression socks range from $5 to $100, and you can get them in drug stores, and even Walmart, Target or Amazon.
So, get some compression socks, and try them out before your flight. Remember to put them on (it may be easier before boarding the flight), elevate your feet when possible, and get up and walk about the plane as well!
All the compression socks below can be found on amazon.com.
5. To eat or not to eat? Or drink (alcohol)?
Today, some flights no longer provide snacks, beverage service, or in-flight meals, but overnight flights typically provide two meals and snacks. It does seem odd for an overnight flight leaving at 10 pm to feed you a meal after takeoff. You definitely “paid for it,” but do you typically eat dinner at 11:30 pm and then try to sleep? If you haven’t been traveling and/or connecting flights all day, try to eat a meal before boarding and skip the late night meal. But if you are hungry, eat!
Likewise, consider the pros and cons of drinking beer, wine, cocktails (or even caffeinated drinks) on overnight flights before trying to sleep. I enjoy a glass of wine and understand a celebratory “kick off” drink for a special trip; sipping a cocktail to “take off the edge” for anxious travelers, or perhaps having a drink to help you get to sleep. But, side effects are different when flying; alcohol disrupts sleep, causes dehydration and headaches. Pace yourself, and don’t drink on an empty stomach. Most of us have been on flights with unruly, sloppy drunks. Don’t be that person! So, eat or drink what works best for you but keep in mind heartburn, headaches, hangovers, and jet lag.
6. BYOB-W
Bring your own bottled water. . . and snacks. Once you are through security, go ahead and pay the airport price-tag for a bottle of water or two. Because I am not a coffee drinker, I also grab a Diet Coke to have on hand. Tuck any beverages into your backpack or carry-on so you’ll have it when you want it (without having to wait for service on the plane). You may need water for taking medications, a baby bottle, or even a protein shake.
And, snacks are always a good idea. You can pack food in your carry-on and take it through security, but no liquids are allowed. Consider packing chewing gum, protein bars, fruit chews, trail mix, cheese/crackers, candy bars, etc. Balance sugar if you want to sleep.
More than once, airplane turbulence has kept the flight staff seated and buckled-up preventing a meal service. So, if you have your own stash of goodies, no problem!
Tip: Beware of landing at your final destination with food items from a country you’ve just visited! Check country foreign travel restrictions for agricultural products, even in the United States. All travelers entering the U.S. are REQUIRED to DECLARE meats, fruits, vegetables, plants, seeds, soil, animals, as well as plant and animal products (including soup) they may be carrying.
We witnessed an airport security dog in Baggage Claim take down a young mom traveling with a child who had an “apple” in her purse. I was horrified! So, know the rules and obey them!
7. Get organized for the next day
Before you attempt to sleep, go through your mental, or actual, checklist for the next day. Sleep escapes me if I’m pondering my “to do” list.
- Locate and keep together your passport, boarding pass (which you must provide to Customs in some countries), luggage claim tags, COVID paperwork, Customs declarations, and any other travel paperwork you may need after landing.
- Have at your fingertips the address and phone numbers (without requiring the internet or Wifi) of where you are staying (or who you are staying with) upon arrival, a car service you’ve scheduled, plus car rental or Uber information, etc. Take a screenshot and use your photos for quick reference the next day.
- Go ahead and set your watch for the time zone of your destination.
- If you haven’t already, have your PacSafe anti-theft purse, wallet, belt or neck pouch ready for exiting the plane. I repeat: secure your money and valuable items before leaving the aircraft. The last thing you need is to be pick-pocketed in, or while leaving, the airport on Day One.
8. Prep for bed!
Try to stick to your bedtime routine: brush and floss your teeth in the lavatory, wash your face (makeup remover cleansing towelettes are perfect for travel), take medications, remove contacts, moisturize with night creme, add lotion to your hands, and get comfy.
After the late meal, it’s often “lights out and window shades down” ASAP. Be sure to have your bag of toys (electronics, book, earbuds, sleep mask, pillow, blanket, etc.) within reach so you’re not up searching for items in the overhead bin or trying to locate items in the dark below your feet. Tuck your shoes into a carry-on bag near your feet. During the night, I somehow manage to lose a shoe, or two, somewhere underneath the seat in front of me.
If you need complete darkness to sleep well, a good quality sleep mask is a must. More than once I’ve found myself seated around a passenger working or reading all night with a light glaring. An eye mask also keeps you in the dark when flight attendants turn cabin lights back on the next morning.
9. Pillow Talk
Travel pillows are a support must-have for upright airplane sleeping. They keep your neck from slouching forward or sideways, and help alleviate pressure, discomfort, and even snoring. There are a multitude of pillow options ranging from memory foam, cooling, sweat-resistant, inflatable, neck scarf, tubular, etc. They can be purchased everywhere, including the airport.
If you sleep on your side or stomach, some pillows are designed with a 45º angle, allowing your head and neck to naturally lean forward, taking pressure off your spine (and it can be used four or five different ways). For me, I can use this inflatable pillow to “wrap my arms through the holes on the side, turn sideways toward the window, and imitate side sleeping with a pillow.” It sounds strange, but it works.
Some pillows are tubular and twistable to contour to any shape and position you desire to support your head, back, shoulder or cervical spine for pressure points (even leg support).
Can you take your full-size pillow on an airplane, and does it count as a carry-on item? Research indicates most airlines and gate agents WILL allow you to bring a full-size pillow, but check airline rules. Some low-cost airlines might charge you extra or make you count it as your +1 if connecting before the overnight flight.
The travel pillows shown below can all be found on amazon.com.
10. Sleep Aids
- Melatonin. It’s a natural product (hormone) found in plants and animals used in the treatment of sleep disorders like insomnia. Take a 5mg quick dissolve melatonin tablet or gummy 30 minutes before you’re ready to sleep. Natrol Melatonin has been suggested by many.
- ZzzQuil has a nighttime sleep aid in liquid or LiquiCaps for adults. It does not require a prescription and claims to be non-habit forming. The purple liquid formula contains 10% alcohol, but ZzzQuil also has a clear liquid: free of alcohol, high fructose corn syrup, artificial dyes and flavors. For children, ZzzQuil has a Pure Zzzs Kids melatonin gummy with chamomile and lavender.
- Other non-sleeping pill options: Dramamine (a motion sickness med), or Benadryl (an antihistamine).
My hope is one or more of these travel tips will help you have a successful overnight flight! Plan ahead, gather some tools, follow your bedtime routine, and try to get some sleep! Please comment below if you have a great tip for overnight travel or don’t mind sharing how any of these items have helped you in the past.
Enjoy your next adventure and keep exploring!
Tami Kooch https://traveltipsbytami.com
Great tips!!!!!
Thanks Rhonda!
Now I just need to book an international flight! Good tips!
Thanks Susan! Chicago sounds fun for now!