The science
Your clock is still travelling
Your flight times, sleep opportunities and light guidance belong on the same timeline, including the gaps between flights.
Sleep on the plane
Time available to sleep on a flight is not the same as sleep obtained. Small studies suggest that how far your seat reclines and when you fly can affect sleep, but they cannot predict how much you will sleep in your seat.
Light in the cabin
Your plan may suggest an eye mask and screens off when it calls for darkness on a flight. Cabin lighting and daylight through a window are not things you can always control.
Between flights
A connection is part of your travel day too. Your plan can include light guidance and, where one fits, a nap opportunity between flights; it does not assume that an airport seat is a bed.
After waking and landing
You may be groggy after waking on a flight. Your plan can include a drowsy-driving warning; a planned sleep block is not a test of whether you are fit to drive after landing.
Ready to try it on your next trip?
Plan your trip