Traveling to a new time zone can be hard on your body. And it can be difficult to trick your body into sleeping when it’s not use to. Here are some travel ‘must have’ items that I can’t go on an overseas trip without and that help me get the restful sleep I need.

Reset your Watch
Once on the plane reset your watch to your destination time. This will help you start thinking about your sleep and schedule in relation to where you are going.






Keep the Noise Down
Earplugs – Noise can distract you from falling asleep and staying asleep. These Mack’s Ear Seals ($6) from flight001.com are amazing at keeping out noise. The design ensures the plugs will stay in your ears and that noise stays out. I’ve also seen airline employees were the same style of ear plugs at work – good sign.


Turn the Light Off
Everyone knows how important it is to be in a dark place to sleep and the [1] Lights Out Sleep Mask ($15) covers your eyes while still allowing natural rapid eye movement. I usually use a traditional cloth mask like this [2] Sleeping Mask Royal Blossom ($22) But am definitely putting the Lights Out Sleep Mask on my list for next big flight. Both masks from flight001.com

Dress Up
I’m normally chilly on planes and that can make it hard to fall asleep. Plan to where your light or heavy sweater for the trip on the plane. This is also a good tip since you want to wear your heaviest clothes on the plane, to reduce your baggage load. I also love to bring along a large scarf that can double as a wrap or a blanket. See other ideas for a large scarf here.

Cover Up
Even on short flight I like to always carry a pair of socks. Especially in the summer when I’m wearing sandals and the air conditioning is full blast. With a pair of socks you can keep your toes nice and cozy. Try these F1 First Class Socks ($8.50) from flight001.com


Listen Up
I am absolutely programmed when I hear an audiobook to fall asleep. So I recommend  bringing along an ipod or iphone on every trip. Not only on planes, I find that by having an audiobook playing I can fall asleep in almost any travel condition, including Thanksgiving night last year we slept on the LAX airport floor (a fun story I’ll have to share another time, as well as advice on how to find a good place to sleep at an airport). You can get free audiobook recordings of public domain books from librivox.org so you can finally read Jane Eyre or Les Misérables.

Don’t Forget
Remember when your on a long flight to get up and stretch. Your body needs you to move around to circulate your blood and keep you from getting crinks and cramps. I found some good exercises for long trips at here.

What tricks do you use to get a good night’s sleep on flight?