Before the Flight
Establish a bedtime routine.
Start adjusting your sleep schedule with your destination's time zone in mind.
Minimise stress by getting organised for your trip early.
Pick out a travelling outfit of loose fitting comfortable clothes.
Check in online so you can start relaxing as soon as you get to the airport.
During the Flight
Use sleep triggers from your bedtime routine.
Listen to a relaxing music.
Use an eye mask, neck pillow and ear plugs.
Change your watch to your destination time.
Relax your muscles with gentle stretches.
Walk up and down the aisle from time to time.
When you arrive
Exercise in the morning to help reset your body clock.
Make sure the room isn't too hot or too cold.
Ask that you're not disturbed when trying to sleep.
Use sleep triggers from your bedtime routine.
Take a nap or use caffeine between 3am and 5am home time.
If you're on a short trip of less than 48 hours, avoid jetlag altogether by staying on home time as much as possible.
Avoid exercise within 2-3 hours of bedtime.

Onboard Sleep Checklist

Related Checklist Templates: