Preparing your body for an overnight (red-eye) flight requires a combination of hydration, metabolic timing, and strategic rest. In the 24 hours leading up to your flight, you should significantly increase your water intake and avoid inflammatory foods that cause bloating, as cabin pressure can expand intestinal gases. Experts recommend eating a protein-rich, light meal about two hours before boarding to stabilize blood sugar without making you feel heavy. To help your circadian rhythm, try to avoid caffeine and alcohol at least six hours before the flight; while alcohol might help you fall asleep, it drastically reduces the quality of your REM sleep and worsens dehydration. On the day of travel, engaging in vigorous physical exercise can help "tire out" your muscles, making it easier to settle into a cramped seat. Once on board, immediately set your watch to your destination's time zone and use tools like a high-quality eye mask, noise-canceling headphones, and a supportive neck pillow to signal to your brain that it is "nighttime." Wearing compression socks is also vital to prevent swelling and reduce the risk of deep vein thrombosis (DVT) during long periods of immobility.