If your holiday plans include red-eye flights spanning multiple time zones, here are some tips to help make your journey more restful.
Show up somewhat sleep deprive - try to stay up a little later than usual the night before and get up extra early morning of.
Skip the onboard meals - we sleep better if we don't eat right before we go to sleep. Eating a light, non-greasy meal or snacks such as nuts or Kind bars.
Trick yourself into sleep mode when you board - make the mental switch to your destination's time zone. Next, start your bedtime routine such as switching off all your screen, brushing your teeth and taking out your contact lenses. Use a blackout eye mask, noise-cancelling headphones, and a Trtl neck pillow and wear cozy, pajama-like clothes and a long cardigan that can double as a blanket.
Think twice about taking a sleep medications or drinking alcohol - never take any medication or supplement for the first time on a flight - try it at home the week before so you know exactly how you respond to it, how quickly it affects you and how it makes you feel when you wake up. Most stay in your system for at least eight hour so if you don't have much time to sleep - you shouldn't be taking it.
Get creative with your seat and sleeping position - a window seat is often the best option since you can lean against the wall. Stay up once you arrive. Plan activities on that first day that keep you outside and moving light exposure early in the day helps regulate melatonin and adjust your internal clock to the new time zone and after a good night's sleep - you'll finally feel like you're on vacation.