How can you get through a red eye flight and not let it disrupt your sleep? It’s easier than you think. Though it might be difficult to imagine taking a flight in the wee hours of the morning and not letting it throw your sleep routine off balance, there are ways you can learn to overcome it—even if you’re the type of flyer who’s had trouble sleeping on planes before. Here are some tips for maintaining your best possible quality of sleep while taking the red eye.

What is a red eye flight?

So what does “red eye flight” mean, and why is it called a red eye flight? These flights are ones that often depart at nighttime (around 9 p.m. or later) before arriving the next morning after 5 a.m., depending on the flight’s length. On these types of trips, it’s common for passengers to experience tiredness and exhaustion, sometimes with their eyes being bloodshot—hence the meaning of the term “red eye flight." This type of flight can be helpful for travellers looking to save time in their intended destination, as well as the tendency of red eyes to be more cost-effective and less crowded than flights departing during the day or early evening.

What are some red eye flight tips?

Since these types of trips can risk disrupting your sleep routine, it’s worth learning about some simple hacks to make it easier.

• Pick the window seat. Doing this can allow you to not only get the best possible view of the clouds and the ground below (at least, while the sun is rising), but also to prevent you from being woken up by those sitting next to you whenever they need to use the restroom.
• Bring something to induce sleep. Examples of this include melatonin, herbal tea, or, if you really struggle with falling asleep, talk to your doctor about a prescription sleep-aid is. If you have an eye mask that you wear when you sleep, make sure to also bring that—especially one that’s tight fitting and contours around your eyes. Avoid drinking caffeinated beverages such as coffee before the flight, too, as well as alcohol—drinking before these flights can lessen your energy the next day.
• Book later flights to maximize sleep time. Timing can also make a difference with these flights, such as if you take a flight leaving at 1 a.m. rather than 9 or 10 p.m. The later in the early morning that you take the red eye, the more likely you’ll be tired and close to falling asleep during the flight. Whatever your normal bedtime routine is, try to practice as much of it as possible while in flight.

How can you beat jet lag during these flights?

If you’re on a plane and travelling across multiple time zones, you are sure to experience some form of jet lag. Not only can this mess up your internal clock, but can leave you fatigued and unable to maintain your sleep routine as normal. To overcome jet lag strain once you’ve arrived, relax and don’t do too many activities in your first couple of days, and make sure get as much sunlight as possible. Research also suggests exercise—when timed correctly—as another effective tool.

Bringing a comfortable neck pillow while travelling can also help you nod off more easily during the flight, as can wearing earplugs to minimize outside noise. Use the adjustable headrest to sleep more comfortably, and bring a blanket to wrap yourself in, if possible. Wearing your most comfortable clothes is also highly recommended—even a sweater and a pair of sweatpants, if you so choose!