Good Sleep Guide

Sleep checklist

Before the flight

• establish a bedtime routine
• start adjusting your sleep schedule with your destination's time zone in mind
• minimise stress during the flight 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
• select a relaxing music channel from HighLife Entertainment
• use an eye mask, neck pillow and ear plugs
• change your watch to your destination time
• relax your muscles with gentle stretches and walking up and down the aisle.

When you arrive

• exercise in the morning to help reset your body clock
• if you're staying somewhere unfamiliar, make sure the room isn't too hot or too cold and ask that you're not disturbed when trying to sleep
• use sleep triggers from your bedtime routine
• you will feel most tired between 3am and 5am home time. Work out when this will be and avoid important meetings, take a strategic nap or use caffeine during this 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

Once you're home

• make note of factors that helped you avoid travel fatigue and beat jet lag - and anything that caused you stress. Use this list to help you plan for your next flight