6 Mistakes Sleep Experts Always See Travelers Make on Planes — and How to Avoid Jet Lag, From $30

We’ve all been there: You can’t fall asleep on a long flight, so you take a nap, and it throws off your sleep schedule for the rest of your trip. As a frequent traveler, I know firsthand how difficult it can be to adjust to different time zones. Travel takes a toll on your sleep — whether you’re trying to catch some Zzz’s on a red-eye flight or adjusting to a new time zone once you land. But rest assured, sleep doesn’t have to be elusive while you’re on the move.

Experts are quick to point out the importance of your circadian rhythm, which is your body’s internal clock that regulates your sleep-wake cycle. “There are changes you can make both before and after travel to help your circadian rhythm adjust to a new time zone,” says Dr. Anna Persaud, a sleep expert with a Ph.D. in biochemistry. Here’s a guide on what to avoid when traveling and which products to pack to ensure restful sleep during — and after — your journey, including a sleep mask and earplugs.

Don’t: Ignore Your Sleep Schedule Before Traveling

Instead: Prep Early and Stick to Your Routine

“Don’t leave packing, completing work demands, and going to bed ultra late the night(s) before traveling,” Nancy Rothstein, MBA, known as The Sleep Ambassador, said. “You want to leave on your trip feeling energized, not exhausted.” Rothstein recommends sticking to a consistent sleep and wake schedule leading up to your trip and creating a soothing bedtime routine that you can carry with you. She adds, “Your circadian rhythm will thank you with energy for your busy days.”

This Works Deep Sleep Pillow Spray

Prepare for your trip in advance by using products like pillow spray to help set the mood for sleep before your flight. Dr. Persaud explains, “Alongside management of light exposure and mealtimes in-flight, This Works sleep products promote the onset of sleep, protecting the sleep-wake cycle for your arrival and avoiding jet lag in the days following.”

Don’t: Ignore Your In-flight Sleep Setup

Instead: Invest in High-quality Products for Your Flight

Many travelers rely on the in-flight products provided by the airline, which can lead to a restless, uncomfortable night. Instead, do your research and pack the right sleep gear to ensure you arrive well-rested.

Expert Tip: Dr. Holliday-Bell suggests sitting near the wing of the plane, where there’s less turbulence, and using a supportive neck pillow to improve sleep on long flights.

Manta Sleep Mask

Leah Kaylor, Ph.D., PLLC, swears by this sleep mask. “It’s a little pricier than those flimsy, freebie airplane masks, but trust me, it’s worth every penny,” she says. “The adjustable band ensures a perfect fit for everyone, and the deep eye sockets act like a personal blackout curtain for your eyes.”

Loop Experience 2 Plus Earplugs

Kaylor also suggests the Loop Experience 2 Plus Earplugs. “These earplugs are fantastic — far superior to the typical drugstore options that you squish, insert, and fall out within minutes. These stay securely in place, offering consistent comfort and effectiveness,” she said. 

You never know what noise you’ll encounter on a flight. From a screaming child to chatty seatmates, keeping a pair of these comfortable earplugs in your bag is key to ensuring interrupted sleep. 

Expert Tip: “Set your watch to the destination time when you first get on the plane. As you continue to look at your watch throughout the flight, your brain will start to adapt to that new time.” – Leah Kaylor

Don’t: Drink Caffeine or Alcohol Close to Bedtime

Instead: Opt for Soothing Alternatives

Caffeine and alcohol can wreak havoc on your sleep quality. “Leave alcohol out of your intake for at least four hours before bedtime,” says TJ Abrams, Vice President of Global Wellbeing at Hyatt. Dr. Holliday-Bell had the same sentiment, sharing, “Overloading on caffeine or drinking alcohol to wind down can disrupt your sleep quality.”

Lmnt Zero Sugar Electrolytes Drink Mix

Instead of relying on these sleep disruptors, Kaylor recommends hydration supplements. “Use a hydration product like Lmnt to combat travel dehydration, which can worsen jet lag symptoms,” she suggested.

Olly Sleep Melatonin Gummies

Dr. Persaud noted, “A small dose of melatonin for a few days can aid in resynchronizing the body’s internal clock.” I also personally swear by these gummies. They help me sleep deeply and wake up refreshed, without the grogginess that sometimes comes with other sleep aids.

Don’t: Use a Traditional, Jolting Alarm to Wake Up

Instead: Use a Sunrise Alarm 

Kaylor recommends investing in a sunrise alarm clock. “A sunrise alarm gradually brightens to mimic a natural sunrise, signaling to the body that it’s time to wake up. For travelers experiencing jet lag, this can help reset your circadian rhythm by gradually increasing light, which triggers cortisol release — promoting wakefulness and making it easier to align with the local time zone.”

She also mentioned, “The gradual increase in light triggers cortisol release, a hormone that promotes wakefulness, making it easier to align with the local time zone without the jarring effects of a traditional alarm.”

Hatch Restore 3 Clock

If you’re looking to improve your sleep while traveling and at home, now’s the perfect time to invest in a Hatch sunrise alarm clock. As a Hatch owner, I can personally vouch for how much better my mornings have been since using it. Lucky for you, the brand is running a rare promo during Sleep Week, offering $30 off the Restore 3 until March 13. 

Don’t: Stay on Your Device If You Can’t Fall Asleep 

Instead: Listen to White Noise

One of the biggest mistakes travelers make is scrolling through their phones or watching TV before bed. “Minimizing blue light exposure before bed can help adjust your circadian rhythm to the new time zone,” Dr. Holliday-Bell said.

Hatch Rest Go Portable Sound Machine

“Packing a travel-size white noise machine like the Hatch Rest Go is a great addition for frequent travelers,” Dr. Holliday-Bell says. “It’s portable, offers white noise to drown out disruptive sounds, and helps create a sleep-friendly environment.”

Don’t: Nap Upon Arrival at Your Destination

Instead: Try Your Best to Adjust to the Local Time Zone Right Away

“It’s tempting to take a nap when you arrive at your destination, but try not to nap during the day, especially when it’s still light out,” says Dr. William Lu, Medical Director at Dreem Health. Dr. Persaud adds, “It can disrupt nighttime sleep and hinder your adjustment to the local time zone.”

If you resist the urge to nap, you’ll help your body sync to the new time zone faster, making for a smoother transition.

Expert Tip: “Exercising in the first half of the day will temporarily raise your cortisol levels to help you stay energized.” – Dr. Chelsie Rohrscheib, neuroscientist and sleep and circadian rhythm expert

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