Before you book your next red-eye, sleep scientists want you to rethink how you spend those hours in the air.
An analysis from SleepJunkie.com reveals that frequent business travelers lose nearly an hour of sleep per night while on the road, and many of those restless nights start on the plane.
The survey of 867 working Americans found that 62 percent felt emotionally drained by day four of travel and 67 percent were physically fatigued by day five. Among those who normally sleep well at home, only half said the same during business trips. Experts point to common in-flight habits that quietly sabotage rest, from caffeine fixes to endless screen time.
Top 5 In-Flight Habits Sleep Coaches Say You Should Avoid
- Caffeine “just to stay awake.” Coffee or soda before boarding can delay melatonin release for hours, leaving your body wired when the lights dim.
- Alcohol to relax. A drink may help you doze off, but it fragments REM sleep and worsens dehydration, the reason many travelers wake up groggy and headachy.
- Bright-screen bingeing. Blue-light exposure from phones or laptops keeps the brain in daytime mode. Experts suggest switching to audiobooks or low-light music instead.
- Skipping hydration. Cabin humidity averages 20 percent — drier than the Sahara. Dehydration contributes to headaches and poor circulation that interrupt rest.
- Ignoring routine. Eating, sleeping, or working at random times throws off the circadian rhythm. Mimic your home schedule as closely as possible when you travel.
“Sleeping on a plane is a skill, and most of us are doing it wrong.”
Meg Riley, Certified Sleep Science Coach at SleepJunkie, says travelers often sabotage themselves without realizing it:
“Many people think being exhausted guarantees sleep on a flight, but that’s rarely the case. Between cabin noise, blue-light exposure, and constant stimulation, your brain never truly powers down. The trick is preparation, from hydrating, dim screens, skipping caffeine, to creating your own version of bedtime even 30 thousand feet up.”
Pro Tips for Sleeping Smarter in Transit
- Bring noise-canceling headphones and a light eye mask.
- Choose the window seat to lean and avoid aisle disturbances.
- Set your watch to your destination’s time zone before boarding.
- Use gentle breathing — 4-7-8 or box breathing — instead of alcohol or pills.
- Keep a short “sleep kit” (water bottle, neck pillow, earbuds, moisturizer) in your carry-on.
About SleepJunkie.com
SleepJunkie.com is an independent resource providing data-driven sleep guides, mattress reviews, and science-based tips authored by certified sleep experts.
