Onboard Sleep Checklist
4.8/5 with 43 votes
Table of Contents
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- 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.
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Presented by:
Bianca Hendriks
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Views: 46
Uses
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Uses: 3
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21
Tasks: 21
Details
Add a Wind-Down Routine for Travel
Sleep while traveling is easier when you have a small routine to slow down. Use the Stretch Routine App for light travel stretches, or the Yoga App for breathing and gentle movement.
A saved routine keeps those steps ready for future flights or long travel days.
Who it's for
This Onboard Sleep Checklist is for anyone who wants a simple, practical way to get things done without missing steps.
- Avoid forgetting - keep all your Onboard Sleep essentials in one place (external memory)
- Save time - start from a proven Onboard Sleep structure instead of a blank page
- Stay on track - track progress, come back later, and keep momentum
- Coordinate with others - share the list and divide responsibilities
- Learn the process - follow the steps in a sensible order, even if it's your first time
How to use it
How to use this Onboard Sleep Checklist
- Save Onboard Sleep Checklist to your free Checklist account so your progress is saved and synced across devices.
- Customize it in the app: remove anything that does not apply, then add your own details for Onboard Sleep (dates, sizes, addresses, notes).
- If others are involved, invite them to collaborate and divide responsibilities.
- Work through the list: check items off as you go, and set reminders for time-sensitive steps.
Rate this Checklist
5 stars
Scores 4.80 with 43 votes