For instance, avoid heavy meals at least two hours before bedtime and double the abstinence time for caffeine. Don't drink alcohol several days before your departure; you need to stay hydrated. Practice light yoga but hold off on heavy exercise several hours before you plan to crawl into bed. Sip chamomile tea.

Falling asleep before a flight often requires managing "travel anxiety" and adjusting your internal clock. To ensure rest in 2026, experts suggest a "pre-flight wind-down" that begins four hours before bed. Start by completing all packing and document checks early to avoid a last-minute adrenaline spike. Avoid caffeine after noon and limit alcohol, as it disrupts the REM cycle. Creating a "sleep sanctuary" is vital; keep your room cool (around 18°C) and use a blue-light filter on your phone. If you are traveling across time zones, consider the "shifting" method: stay awake until the local bedtime of your destination. Physical activity during the day can also help tire the body, but avoid intense exercise two hours before sleep. Many travelers also use magnesium supplements or herbal teas like chamomile to naturally relax the nervous system. Finally, practicing box breathing or a guided meditation can quiet a racing mind, ensuring you wake up refreshed and ready for the logistical challenges of the airport.