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Coined in 2024, sleepmaxxing began as a new wellness trend to maximise the amount and quality of sleep people get each night.

We all know that getting quality sleep while travelling helps you arrive at your destination feeling rested, reduces jet lag, boosts mood and generally improves the first days of your trip.

However, when we travel, our sleep is often one of the first things we suffer. A significant disruptor is the ‘first night effect’, where our brains remain partially alert overnight, because we’re in a new location. As a result, we often experience lighter sleep and more frequent wakings.

Unfamiliar noises and unusual lighting can interrupt our circadian rhythms, which regulate our sleep-wake cycle. Additionally, prolonged periods of sitting can lead to physical discomfort and dry air in airplane cabins often causes dehydration.

All of these factors can make drifting off during your journey a challenge.

Here are five ways we can improve our sleep conditions and environment, so no matter where or how we travel, we can all get some well-deserved shut-eye.

#1. Set up for success

Choosing the right flight and seat can make a big difference to sleep, especially during longer journeys or travel across multiple time zones.

A good first step is to try to book an overnight flight, scheduled during typical sleep hours, which will support our body’s circadian rhythm.

Landing when there’s daylight is also beneficial, as natural light exposure is one of the strongest cues to help you stay awake and help your body adjust to a new time zone.

Overnight flights are also helpful if you fly east, for example, from Los Angeles to Europe, and ‘losing time’. You can sleep while in the air, which helps shift your circadian rhythm forward. You’ll arrive in the morning and adapt to your new local time immediately.

Other practical tips include picking a window seat so you’re less likely to be disrupted when trying to rest and using seat selection tools when booking your flight. These help you avoid noisy or ‘high-traffic’ areas on your plane.

#2. Pack smart sleep essentials

Packing with in-flight comfort in mind is a good way to boost the chances of a good night’s sleep. The right neck pillow can promote good posture, encouraging proper alignment, even on a long flight, making it easier to catch those zzzs…

Wearing breathable layers and cosy socks means you stay warm without overheating. Eye masks and earplugs help mimic a quiet, dark sleep environment.

You could also consider wearing compression socks during your flight to boost circulation and prevent any uncomfortable swelling.

#3 Begin to wind down at the airport

Your wind down doesn’t have to start when you board the plane. Building a calm, relaxed state can begin as soon as you arrive at the airport.

Before boarding, drink lots of water. The more hydrated you are, the better your sleep quality will be. You can also use airport downtime to do light stretches or walk to help your body relax before boarding.

Avoid alcohol, which can disrupt sleep quality and invest in some ‘sleep-friendly’ snacks.

For example, almonds and bananas contain vitamin B and magnesium, which can help promote better sleep. Many nuts also contain melatonin, which regulates your internal clock and signals to your body when it’s time to sleep.

Certain fruits, like kiwis, are rich in serotonin, which plays a key role in sleep quality. It influences how long you sleep and how restorative your rest is.

#4 Create your own ‘sleep-pod’

Travellers don’t necessarily have to fly first or business class to create a good in-flight sleep environment.

You can create a DIY sleep pod by dimming your personal light and getting ready to use your sleep kit immediately after you’ve mimicked your bedtime routine, such as brushing your teeth, washing your face, and spending time reading.

Using apps or audio like white noise or sleep meditations can also help boost relaxation.

All of these actions signal to your body that it’s time to wind down and prepare to rest.

#5 Manage expectations and maximise rest

It’s important to remember that there may be times when you still struggle to fall asleep even when you’ve done everything possible to create your perfect sleep environment.

Try not to stress if this happens, or you can’t sleep for the entire flight. Remember, short naps still help, and your goal should be quality sleep over quantity.

Suppose you can, try to factor in downtime after your flight arrives. This means you can still catch up on some shut-eye if your sleep schedule has not gone to plan while travelling.