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.

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.

5 stars

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