It’s a necessary evil — the price we must pay to wake up in a new city on the other side of the world. Red-eye flights might wreak havoc on your sleep schedule and leave you questioning your life choices somewhere over the Atlantic, but with a little preparation and zero need to splurge on business class, your next long-haul flight doesn’t have to be a total nightmare.
Organize Your Essentials Before Takeoff
Once you find your seat on the plane, take a few minutes to set yourself up. Pull out anything you’ll want during the flight, headphones, a neck pillow, snacks, lip balm, and tuck them into the seat-back pocket. You don’t want to be that person digging through the overhead bin mid-flight while everyone else is trying to sleep at 2 am.
Compression Socks
They may not be the most fashionable travel accessory, but neither is waddling off the plane with ankles the size of balloons. Compression socks will help manage your circulation and reduce swelling after a long flight so that you can skip any post-flight puffiness. It’s a tiny fix for a very big travel woe. Give your legs a first-class treatment, especially if you’re stuck in economy.
White Noise Headphones
While you might be tempted to browse the in-flight movie selection, the bright screen and plotline stimulation aren’t exactly sleep-inducing. Listen to a generic white noise track instead, which can help lull you through everything from light turbulence to that guy aggressively snoring five rows back. But remember, there might not be any in-flight WiFi, so download your favorite white noise track offline before you board.
Pack Your Own Snacks
In recent years, more and more low-cost carriers have begun to offer long-haul flights for rock-bottom prices. Norse Atlantic Airways, for example, offers affordable economy tickets for several 10+ hour routes between continents. Of course, there’s a catch, there’s no food, no blanket, and it’s definitely no frills. Still, for the budget traveler who is totally fine with showing up prepared, it’s a great option to not break the bank before your vacation even begins.
Make Nice With Your Seatmates
If you’re flying solo, a little friendliness can go a long way. Say a quick hello to everyone in your row when you sit down, just to break the ice. That way, if you end up leaning on each other or playing accidental footsie mid-flight, it will feel less awkward and more like “we’re in this together.” Plus, they’ll be way more willing to let you out into the aisle if you need to use the restroom later.
Don’t Forget Layers
Even if you’re headed somewhere tropical, the climate control on planes is often unpredictable. Packing a sweater or hoodie in your carry-on can go a long way towards feeling comfortable and getting some rest. And hey, even if you don’t end up needing it, you can always roll it up and use it as a pillow.
Wear Shoes You Can Easily Slip on and Off
Some people are firmly anti-barefoot when it comes to planes, and that’s totally understandable. But if it’s an overnight flight and you’ve got socks on? Remember, you’re trying to survive the night, not make a fashion statement. Just make sure that your socks are fresh, and choose shoes you can easily get back on without causing a scene once you land.
Ease Into the Time Zone Early
Just because your trip isn’t until next week doesn’t mean you can’t start adjusting now. Even shifting your sleep schedule an hour or two can make a big difference when you actually make the time zone jump. If you’re flying east, try going to bed a little earlier each night. If you’re flying west, push your bedtime later. Syncing your internal clock before you fly can help reduce jet lag and make the first few days of your trip a whole lot less brutal.
Window vs. Aisle? For Red-Eyes, It’s an Easy Choice
Some travelers swear by the aisle seat: A bit more legroom and doesn’t require any awkward climbing over strangers — fair enough. But when it comes to red-eye flights, the window seat is the obvious choice. You’ll have something to lean against, no one waking you up to use the restroom, and full control over the window shade. If sleep is the goal, the window seat will give you the best shot at it.
Pack a Carry-On Toiletry Kit
Throwing a few essentials in your backpack can help you survive the night and feel more refreshed when you land: an eye mask, face wipes, deodorant, and a travel toothbrush. It’ll take up minimal space but can make a huge difference when you get off the plane, especially if you have to wait a few more hours until you can check in to your hotel.
Skip the Alcohol, Even if it’s Free
That “one glass of wine to help you drift off to sleep” might sound like a good idea until you realize that flying already dehydrates you more than normal, and alcohol will mess with the quality of any sleep you do manage to get. Save the celebratory drink for when you land , who wants a glass of wine out of a paper cup anyway?
Bring a Pen
Customs forms, baggage tags, journaling when you can’t sleep, a pen is surprisingly handy mid-flight. And no, the flight attendants don’t always have extras. It takes up no space, weighs nothing, and somehow always ends up being something you need, and if not for the flight, you will probably need one at some point during your trip.
Every Bad Flight Ends Eventually
Sometimes, even the most seasoned traveler just can’t manage to get any shut-eye on a long flight. If this happens to you, don’t spiral, resting your body helps, even if your brain is still awake. Close your eyes, take a few deep breaths, and remind yourself that this too shall pass, you’ll be back on the ground before you know it.
Unless you’re flying in a luxurious first-class cabin, you probably aren’t looking forward to your next red-eye. But with the right mindset and a little prep, your next long-haul flight can at least be bearable. Focus on comfort, block out as much light and noise as you can, and remember: it’s just a few hours between you and the trip you’ve been counting down to for months.
Emily is a freelance writer who has been traveling full-time for over five years She has visited dozens of countries but can often be found in Spain and Mexico. In her Substack, Extracurricular Pursuits, she shares personal essays and travel stories that document the quirks, chaos and realities of living abroad.