“Short-term melatonin use may help shift your circadian rhythm in advance of your travel to make it easier to fall asleep on the plane and adjust to the time zone in your new destination if need be,” Kahn says. “It can be tricky, however, to get the timing and dosage right, so I recommend consulting your doctor before your trip. While it may be tempting to reach for an over-the-counter sleep aid to help you fall asleep, they come with side effects and long-term health risks, and they don’t work to change the timing of your circadian rhythm.”
If you’re worried about spending the night seated or tend to toss and turn at home in bed, it could be worth considering a topical magnesium spray or magnesium supplement which can help soothe restless legs and relax muscles. The MagniLife relaxing leg cream, for example, boasts a non-greasy formula that is packed with magnesium and other soothing ingredients like sage and ylang-ylang which should help with any pain or restlessness that can occur when seated for long periods.
Don’t like the idea of rolling up your pant legs to apply a moisturizer mid-flight? Instead of a magnesium cream, something like the Sole Serenity Good Night foot pads could be a solution. The sticky pads are designed to adhere directly onto the skin (usually on the bottom of the feet but the calves would work just fine) and alleviate restlessness for six to eight hours thanks to a natural blend of magnesium, chamomile, lavender, lemon balm, and more.
Watch what you drink
It can be tempting to load up on caffeine or alcohol to pass the time while in the air—but avoiding the temptation will help keep you hydrated and make it a whole lot easier to fall asleep when it’s time for lights out. It’s better to drink herbal tea to achieve a soothing effect and sleep better on the plane. Turkish Airlines, for example, offers a curated selection of herbal teas designed to foster relaxation and better digestion while in the air, but I always bring my own bags of Sloane Yogi Egyptian licorice mint tea in my carry-on. It’s an easy way to ensure you’ll have exactly what you want even if the airline you’re flying with only serves orange pekoe.
“Dehydration at any time can make you feel tired, impact your mood, and cause headaches,” says Kahn. “It can even make it harder to get enough sleep. While traveling, dehydration can make the symptoms of jet lag feel worse, and long flights themselves are especially dehydrating. Drink plenty of water throughout the flight and once you arrive, make sure to hydrate there, too. This should also reduce dehydration-related fatigue and, if needed, help you stay up during the day as you adjust.”
Don’t be afraid to get cozy
It’s crucial to dress comfortably on long flights—and you shouldn’t feel bad about leaning into coziness while flying, so long as you’re not bothering your seatmates and following common courtesies (no bare feet, please!). I recommend removing your shoes and slipping on a pair of warm compression socks and a pair of foldable travel slippers after takeoff. This will reduce pressure on the feet and trick your body into thinking you’re cozying up at home rather than on a flight with hundreds of strangers.
