Expert reveals the three things you should never do before a long flight – unless you want to land feeling ill

A SLEEP doctor has revealed the three things you should avoid doing before a long-haul journey to keep you from being bleary-eyed.

Philip Gehrman, an associate professor of clinical psychology at Penn Sleep Center recommended late night flights if you want to kip.

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This is because when you opt to take a flight at stupid o’clock you’ll often be so shattered it’ll be impossible not to doze off.

He also urged passengers to schedule the longest leg of their journey on connecting flights within regular sleeping hours.

Gehrman told the Washington Post to avoid connections in awkward hours that are likely to disrupt your sleep.

But he said it’s important to bear your normal sleeping pattern in mind.

Night owls should pick a departure near midnight that gets them into their destination at their usual wake up time while early birds should search for flights leaving and landing earlier.

His second tip was to nab the coveted window seat – unless you’re particularly tall or have a very active bladder.

Sitting tucked against the wall at the very end minimises distractions like navigating aisle traffic when you could be catching a few winks.

The doctor also advised against high-intensity workouts right before your flight as endorphins will perk you keep and sabotage your sleep.

Gehrman explained: “We generally say to avoid a heavy meal or any aerobic exercise for about an hour or an hour-and-a-half before you sleep so that would apply to a flight as well.”

Whether you’re eating in the airport or prepared beforehand, it’s best to avoid spicy food and meals that are hard to digest.

Lean meats, nuts, dairy and complex carbs can help improve your chance of a good night’s sleep.

And it may come as no shock that caffeine and alcohol will disrupt your sleep on a flight just like it would on a normal night.

Gehrman added: “I’ve had lots of people tell me they have a few drinks on the plane and that helps them fall asleep.

“They may sleep, but it’s probably going to be pretty poor quality sleep.”

Another no brainer is to block out as many lights and noises as you can with travel accessories like earplugs, a neck pillow and eye masks.

But Gehrman stressed that managing to slumber aboard the plane doesn’t make you exempt from experiencing fatigue the next day.

He advised that you “don’t plan anything that requires you to be alert and well-rested” on your first day in your new destination.

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