Sleeping and flying

Getting a good night's sleep when you are travelling abroad can be achieved with a little preparation. Browse through our checklist for tips on what you can do to get your body into relaxation mode before your flight, on the aircraft, when you arrive - and even when you get home again.

• Start gradually adjusting your sleep schedule to more closely match your destination time zone
• Establish a regular pre-sleep routine if you haven't already
• Make sure you have everything you need for your trip well in advance in order to minimize stress during the flight
• Choose layers of comfortable clothing for the flight
• Use British Airways' Online Check-in or Self-Service Check-in kiosks at the airport. Then, you can spend your time in the airport relaxing.

• Use an eye mask, neck pillow and ear plugs
• Bring a portable CD or MP3 player with relaxing music
• Pick up a relaxing book to read
• Drink plenty of water and avoid alcohol
• Change your watch to your destination time
• Relax your muscles by stretching and walking up and down the aisle.

• Limit caffeine, alcohol and tobacco
• Avoid exercise within 2-3 hours of bed time
• Ask for a quiet room away from the lift and main thoroughfares
• Put up a Do Not Disturb sign
• Ask the front desk to hold all your telephone calls when you're resting
• Keep extra blankets available - however, a cooler room is better for sleeping
• Use an eye mask or clip the curtains together with tape or a safety pin to keep out light
• Keep to your regular pre-sleep routine
• Use relaxation techniques or listen to a relaxation recording
• Use personal comfort items such as your own pillow
• Ask to change your room if you aren't satisfied with it.

• Make note of factors that helped you relax - and anything that causes you stress. Use this list to help you plan for your next flight
• Readjust to your regular sleep schedule as quickly as possible. Try reading or meditating in bed to help you relax and sleep
• Limit caffeine, alcohol and tobacco
• Avoid exercise within 2-3 hours of bed time.