Founder Jess’ Tips For Quality Sleep While Flying

Traveling is one of the most incredible parts of life — I love trying delicious new foods, seeing new places and experiencing new cultures. However, flying can be tough on the body, including disrupting your shut-eye time. It’s easy to feel off-balance and sluggish when you’re lacking quality sleep. 

I’ve also experienced my fair share of flight anxiety (which can prevent you from resting in the air), so I’ve developed a set routine for flying. These tips are designed to calm your mind, regulate your system and help you rest deeply – even when in the sky.

Jess x
Founder, JSHealth Vitamins 

1. Stick to a Pre-Flight Ritual

Before a long flight, I always try to eat a nourishing and balanced meal — something rich in protein, fibre and healthful fats to keep me satiated, and assist with stable blood sugar for deeper sleep. Think grilled salmon with greens, or a hearty nourish bowl. I also prioritise hydration in the lead-up: sipping water with Vitality X + Collagen to support energy, digestion and skin health. The air conditioning systems of airports and planes can really dehydrate the skin!

2. Pack a Sleep Kit

A few little luxuries can make all the difference for quality rest on a plane. I never board without my silk eye mask, blue light blocking glasses and a pair of cozy socks. Lavender essential oil is another must — I dab it on my temples or add a drop to my travel pillow for a soothing, sleep-friendly scent.

3. Sip Something Soothing

As tempting as an in-flight glass of wine might be, over the years, I’ve learned that alcohol can seriously disrupt sleep and further dehydrate the body. Instead, I bring my own herbal tea bags and ask for hot water — chamomile is my favourite to calm the nervous system before rest.

4. Lean on Targeted Support

If you’re after additional support, you can lean on targeted supplements. I use a targeted sleep blend, formulated with calming herbs and nutrients to support restful sleep without the drowsiness. Magnesium is another go-to, loved for its ability to relax the body and ease any post-flight muscle tension. For those who experience some pre-flight jitters, a blend with calming adaptogens may assist in restoring balance. 

5. Breathe Deeply

It sounds simple, but mindful breathing is one of the best tools for calming the nervous system and preparing the body for quality sleep. I love practising gentle diaphragmatic breathing or a guided breathwork session (I’ve been doing Joe Dispenza for years!). 

6. Create a Sleepy Environment

Even on a busy flight, it’s possible to create a restful atmosphere. I’ll dim my screen, pop on my eye mask and play soft meditation music through sound-proof headphones. Blocking out light and noise helps signal to your body that it’s time to rest, even if you’re in a different time zone.

7. Be Kind to Yourself

Sometimes, despite our best efforts, sleep doesn’t come easily, and that’s okay. I try to release the pressure — often trying harder to fall asleep can make sleep even more difficult. Instead, I use those quiet moments on the plane for reflection, visualisation, journalling, catching up on my fave show or simply resting my eyes and focusing on my breath.