11 Jet Lag Prevention Tips That Actually Work

6. Meditate and use short rest cycles during the flight

Long flights are stressful and noisy, which makes deep sleep hard. Meditation in short cycles during the flight can lower stress, reduce micro-awakenings, and support timely naps. Jonni Pollard suggests meditating every two hours for about 30 to 60 minutes in longer flights as part of a broader routine; even shorter sessions of guided breathing or body-scan meditation help. Use white-noise tracks or guided apps to create a calm background sound. If you plan to sleep on the plane, a pre-sleep breathing routine helps you fall asleep quickly and sleep more soundly despite cabin interruptions. Keep sessions short enough to be practical and schedule them around meal service and expected turbulence. Combining meditation with a set hydration routine and a simple sleep kit—eye mask, earplugs, neck support—gives you the best chance of meaningful rest on board. This approach is lightweight, safe, and backed by travel experts who report calmer flights and more restful naps among travelers who meditate regularly.