Should I sleep on this flight?

Science-backed advice on whether to sleep on your flight

Planning hierarchy: light timing first, sleep timing second, caffeine third, supplements last.

Explore tools and guides

Use these pages for timing strategy and research-backed background reading.

Red-eye flight strategyPractical sleep planning for overnight routes.Eastbound vs westboundDirection-aware tactics that match real travel fatigue.Jet lag guidesRed-eye, eastbound, long-haul, and recovery guides.Stretching vs squishingA friendlier way to think about time shift without timezone math overload.Methodology and research sourcesSee the evidence list and how recommendations are shaped.