4 things to pack in your carry-on for a red-eye flight that will help you avoid jet lag

Joey HaddenAug 11, 2023, 23:26 IST

Sleeping through international red-eye flights helps one Insider reporter avoid jet lag.Joey Hadden/Insider

I've booked several red-eye flights in my life, from vacations to reporting trips.
I've found that sleeping through red-eye flights is key for avoiding jet lag at my destination.

I'm not a fan of red-eye flights, but as a travel reporter, I often take them.

Whether it's an international journey or the most convenient way home, sometimes red-eye flights make the most sense to book. But if I can't sleep through the night, I end up feeling jet-lagged for days at my destination.

Thankfully, my experiences have taught me exactly what to pack to get a good night's rest. From neck pillows to sleep masks, here's what I bring in my carry-on.

Despite the sunrise views, red-eye flights can be taxing. If you don't sleep, you may end up with jet lag.

Scenes from red-eye flights in Hawaii and Europe between 2020 and 2022.Joey Hadden/Insider

Take it from me, a travel reporter who has stayed awake through several red-eyes around the world, from Europe to the Pacific Islands.

The author begins a 3-leg journey home from Guam that included an eight-hour red-eye flight in 2020.Joey Hadden/Insider

Along the way, I've found that some key packing items help me sleep soundly and ultimately avoid jet lag.

The author hardly slept on an overnight flight to Germany in 2022.Joey Hadden/Insider

I pack Dramamine to mitigate motion sickness, and since one of the side effects is drowsiness, it serves a dual purpose on red-eye flights.

The author packs Dramamine for every trip.Joey Hadden/Insider

But even with a sleep aid, light can be tough to sleep through, whether it's coming from the rows of glowing screens or the cabin itself. So a sleep mask is a must.

Glows from screens and overhead lights on a red-eye flight to Barcelona in 2023.Joey Hadden/Insider, Jupiterimages/Getty Images

Seat-belt sign dings and cabin-wide announcements wake me up, too. So I've recently started packing earplugs, and they help me sleep for longer periods of time.

Earplugs were necessary.Shutterstock

Lastly, to make that stiff airline seat feel a little more like a bed, I always travel with a neck pillow.

A neck pillow is seen on a night flight from Honolulu to Denver in 2020.Joey Hadden/Business Insider

Sleeping on planes is challenging, but I've found it gets easier with practice. And with these items in my carry-on, I can snuggle up and pretend I'm at home.

The author attempts to sleep on a flight home in 2020.Joey Hadden/Insider

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