11 Jet Lag Prevention Tips That Actually Work

7. Optimize your in-flight sleep environment

Your seat choice and sleep kit matter. A window seat lets you lean and control light, while the aisle forces more disruptions. Invest in quality neck support rather than the cheapest foam pillow. Noise-canceling headphones or earplugs with white-noise tracks reduce cabin sound and help you fall asleep. A weighted eye mask can block light and provide gentle pressure that some find calming. Flight attendants recommend buckling the seatbelt over a blanket so cabin crew don’t have to wake you for seatbelt checks—this keeps sleep more continuous. Layered clothing and a lightweight wrap help you manage the often-fluctuating cabin temperature. Small touches—hydrating face mist, lip balm, and a throat lozenge—reduce discomfort and let you sleep longer. Equipment choices don’t need to be expensive; quality and comfort beat gimmicks. Prioritize the things that make sleep easier for you and test them on a shorter flight first, so there are no surprises on the long haul.