What to Eat to Encourage Sleep on a Long Flight (& Other Helpful Tips)
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We all know that long haul flights can be exhausting. You’re not in your own bed, you’re surrounded by strangers, you don’t know what time it is, and you’re jumping across time zones.
We also know that getting quality sleep during them is essential for arriving at your destination at least somewhat refreshed and ready to go. (Who wants to lose an entire day of vacation from jet lag?)
True, the discomfort and unfamiliar environment of an airplane cabin can make falling asleep challenging. But there is hope!
Thankfully, what you eat and drink can play a significant role in promoting relaxation and encouraging sleep during your flight.
In this blog post, we'll explore the nutrients and vitamins that support sleep and the foods that have them, provide 15 snack “recipes” that you can take through the TSA line, and some final tips to help ensure you fall and stay asleep for as long as possible!
First of all, here are four key things that you need to relax you and encourage sleep:
1. Magnesium:
Magnesium plays a crucial role in regulating neurotransmitters involved in sleep. It also helps relax muscles, promoting a sense of calmness and aiding in sleep onset.
This is why the sleepy girl mocktail is really having its moment on social media!
2. Tryptophan:
Yes, your Thanksgiving kryptonite is your best friend on a plane.
You need tryptophan to make serotonin and melatonin, superstars in sleep regulation. Consuming tryptophan-rich foods can enhance sleep quality and duration.
3. Melatonin:
Melatonin is a hormone that regulates the sleep-wake cycle.
While melatonin supplements are available (my favorite is liquid melatonin – it is essentially horse tranquilizer for me but doesn’t leave me groggy like a Tylenol PM or prescription sleeping pill does), consuming foods rich in melatonin precursors can also support natural melatonin production.
4. Complex Carbohydrates:
Complex carbohydrates promote the release of serotonin, which induces relaxation and helps regulate sleep. They also provide sustained energy, preventing blood sugar fluctuations that can disrupt sleep.
I’ll start off with snack mini-recipes then include my list of all-stars that require no prep work before throwing them in your carry on (all available from Amazon).
I’ll also include lists of the foods that have a nice amount of these 4 things for your reference.
These ideas include both things you can take through security along with options you can grab at pretty much any airport.
1. Turkey and Cheese Whole Wheat Wrap.
2. Banana-Almond Butter Toast/Open-Faced Sandwich.
Whole grain bread, peanut or almond butter, banana slices.
Alternatively, an almond butter and chia seed jelly sandwich on whole wheat!
Just don’t forget to pack the PB & J components into your liquids bag!
3. Greek Yogurt Parfait.
Greek yogurt, granola, blueberries, banana.
IMPORTANT: You can’t get Greek yogurt through the TSA. However, individual containers are sold at every Hudson News on the planet. Just get it (and the plastic spoon) at the airport.
4. Hummus and Veggies.
Try carrot sticks, cucumber slices, or bell pepper strips.
You can put an individual-sized portion of hummus in with your bag of liquids. An alternative is get it at the airport.
An added bonus is that the vitamin C in the bell pepper strips will help fight off any sickness that makes itself at home in the cabin.
5. Trail Mix.
Mixed nuts (especially the ones above), seeds, dried tart cherries, dried pineapple, dark chocolate chips.
6. Cottage Cheese with Pineapple.
Here’s another one you can’t take through security. You can usually find both individual containers of cottage cheese and precut pineapple at airport news stands as well.
7. Homemade Granola Bars.
Here is a great healthy recipe, courtesy of of Food Faith Fitness. Easy, healthy, and portable, plus you can pack extra to eat in your hotel room or on the go!
8. Healthy Oatmeal Cookies.
Low sugar recipe courtesy of Jennifer Tyler Lee.
9. Oatmeal.
Take an instant packet and ask the flight attendant for hot water to make it. Top with nuts, blueberries, bananas, and/or dried tart cherries.
10. Avocado Rice Cakes.
Spread avocado or guacamole on rice cakes. You can also usually find individual-sized guac snacks in airport news stands.
11. Quinoa Salad Bowls.
Combine cooked quinoa with diced veggies (e.g., cucumber, bell pepper), cheese, and some type of vinaigrette.
12. Apple Slices with Peanut or Almond Butter.
13. Kiwi.
Throw a few in your bag, because they’re linked to falling asleep faster and staying asleep longer!
14. Kind Bars.
Nuts + dark chocolate, good for your sleep and your happiness.
In addition to what you should eat, you should also avoid certain things that will disrupt sleep.
Caffeine.
Duh.
Spicy or acidic foods.
Heartburn makes it hard to sleep.
Heavy or greasy foods.
Just think about how hard it is to fall asleep after a huge heavy meal at home in your own comfortable bed. It’s even worse in an airplane seat.
Sugar.
Unless you want an energy spike and subsequent crash that makes it hard to stay asleep.
Alcohol.
What seems like something that will put you to sleep is actually something that will mess with the quality of your sleep, plus it will wake you up earlier.
Finally, I wanted to add my best tips for making yourself comfortable enough to sleep at 35k feet.
1. Exercise the morning of your flight.
Staying in your regular routine is helpful, even more so if that means a workout. Regular work outs are associated with better sleep.
2. Drink tons of water.
Staying hydrated on a long flight is important for so, so many reasons, and one of them is that it will help you sleep.
3. Eye mask + earplugs = true love.
You may feel like you look silly, but you’ll never see these people again. Blocking out the light and noise will go a LONG way to helping you fall and stay asleep.
4. Pashmina.
As it turns out, they don’t launder those blankets on planes, just put them into new plastic bags. Save the blanket for your lap but don’t let it touch your face. Instead, pack a pashmina or big scarf to wrap around yourself to stay warm without tons of cooties.
5. Melatonin spray.
I said it already, but it bears repeating. Even if you’re eating melatonin-rich food, a supplement can help too. Personally, I love the liquid stuff (just remember to put it in your liquids bag).
6. If possible, time your flight right.
That means try to schedule the take off and landing around when your normal sleeping time is. So book a flight to Europe that leaves at 10PM rather than 3PM, if possible. And here is another reason why direct is great – the longer you’re on the same plane, the more opportunity you have for uninterrupted sleep.
I’ll close out with a cheat sheet of the foods that have lots of magnesium, tryptophan, melatonin, or complex carbs. That way if you have a favorite snack that includes them, you can add that to your own carry on list!
Here are the things I keep in my pantry to throw into a bag before I head to the airport. Easy, delicious, and no prep work or thinking required, they contain the foods that will help you sleep on a plane (and stay healthy)!
Magnesium-rich foods:
Almonds
Spinach
Avocado
Pumpkin seeds
Dark chocolate (in moderation)
Banana
Chia seeds
Edamame
Yogurt
Blueberries
Tryptophan/Serotonin-rich foods:
Turkey (no surprises here)
Chicken
Dairy products (yogurt and cheese are great options)
Nuts and seeds (almonds, cashews, pistachios, pumpkin seeds, and chia seeds are particularly great)
Bananas
Pineapple
Melatonin-rich foods:
Tart cherries and tart cherry juice
Milk
Nuts
Oats
Rice
Barley
Tomatoes
Complex carbohydrates:
Whole grain crackers/bread
Brown rice
Quinoa
Oats
Sweet potatoes
Choosing the right foods and drinks can make a significant difference in promoting relaxation and encouraging sleep during a long flight.
By incorporating magnesium-rich foods, tryptophan-rich foods, melatonin-rich foods, and complex carbohydrates into your in-flight snacks, you can support your body's natural sleep cycle and arrive at your destination feeling rested and rejuvenated.
Remember what to eat and what to avoid, plus pack a few sleep-friendly items, and you should find it easier to fall and stay asleep on your next long haul flight. Bon voyage and sweet dreams!
If you’re looking to downsize your luggage and only travel with a carry on, YES, IT IS POSSIBLE! Click here for my free carry on packing list!
