With holiday travel upon us, we asked Dr. Robert Rosenberg with the American Academy of Sleep Medicine to share his top tips for catching Zs in the air.
- Book a window seat so you can cocoon.
- Lay off the caffeine four hours before takeoff.
- Drink water. Dehydration can cause headaches that keep you awake.
- Try melatonin, a synthetic form of a natural sleep hormone, 30 minutes before you want the shut-eye. (It’s not FDA approved, so check with your doctor first.)
- Bring out all the ammo you have: eye mask, noise-canceling headphones, a travel pillow, a blankie. Sure, you may look like a human burrito, but if it works, it works.
- Eat a turkey sandwich. The combo of trypto-phan and complex carbs contains a sleep-promoting agent.
- As much as you want to watch Titanic—again—don’t. The blue light from your iPad or in-flight movie screen is a strong stimulant. Try reading the old-school way: on paper.
Illustration: Jordi Elias/Getty Images