Understand your flight

Can't sleep before a flight? A calm plan for the night before

For many nervous flyers the night before is harder than the flight itself. A short plan helps: get the practical jobs done early, go easy on caffeine and alcohol, put the phone down, and use a slow breathing exercise if your mind starts racing.

5 official sources, listed at the end Checked October 19, 2026
Photo: Angelo Abear angeloabear, CC0
In this article · 6 sections
  1. Why the night before feels worst
  2. Early evening: get the practical worries done
  3. Two hours before bed: go easy on yourself
  4. In bed: if your mind starts racing
  5. In the morning
  6. Keep reading

If you're in crisis in the US, call or text 988 any time (988 Suicide & Crisis Lifeline). In an emergency, call 911. This page is general information, not medical advice.

Why the night before feels worst

Anxiety loves a quiet room and a long wait. On the flight there's noise, people and things to do; the evening before, it's just you and your thoughts. Knowing that this is normal, and that it usually eases once you're moving, is a good first step.

Early evening: get the practical worries done

A lot of night-before anxiety is really "what if I forget something". Clear that first, while you still have energy.

  • Check in and save your boarding pass to your phone and, if you like, print a copy.
  • Pack liquids the easy way. In the US, carry-on liquids, gels and creams go in travel-size containers of 3.4 ounces (100 ml) or less, in one quart-sized bag. Medications are exempt.4
  • Power banks go in your hand luggage. The FAA says spare lithium batteries and power banks must be in carry-on bags only, and must be taken out if your bag is checked at the gate.5
  • Open the in-flight pack tonight so it's saved on your phone and works in airplane mode tomorrow.
  • Look at tomorrow's weather once, in plain English, with My Flight. Then stop checking.

Two hours before bed: go easy on yourself

The NHS's sleep advice is practical:1

  • Don't drink alcohol, tea or coffee for at least 6 hours before bed, and don't eat a big meal late at night.
  • Relax for at least an hour before bed, for example with a bath or a book.
  • Put the phone down. The NHS says not to use devices right before bed, because the light makes you more awake.

Its advice for phobias adds two more that matter tonight: avoid energy drinks or caffeine after 3pm, and be careful about looking things up online, because you may not be ready to see triggering images.2 If you need to read something, read something that explains, like why turbulence isn't dangerous to the airplane, not news footage.

It also suggests talking to someone you trust about the fear.2 Telling a partner or friend "I'm nervous about tomorrow" can take a surprising amount of pressure off.

In bed: if your mind starts racing

Try the NHS breathing exercise for stress:3

  1. Let your breath flow deep into your belly, without forcing it.
  2. Breathe in through your nose and out through your mouth.
  3. Breathe in gently, counting steadily from 1 to 5.
  4. Let it flow out gently, counting from 1 to 5 again.
  5. Keep going for at least 5 minutes.

Our breathing timer can pace it for you.

If you still can't sleep, that's OK. The NHS lists stress and anxiety among the most common causes of a bad night,1 and one short night won't stop you travelling.

In the morning

  • Leave early. Rushing feeds anxiety; time to spare calms it.
  • Tell yourself what to expect: the noises at the gate, the roar of takeoff, the power reduction a minute later. Our guide to normal sounds is a good five-minute read over breakfast.

The calm takeaway: do the practical things early, protect your sleep, breathe slowly if your mind races, and stay off the news. Tomorrow you'll be busy, and busy is easier.

Keep reading

Quick answers

How do I calm my nerves the night before a flight?

Get packing and check-in done early, avoid caffeine late in the day, put screens away before bed, and try the NHS breathing exercise: slow breaths into your belly, counting to 5 in and 5 out, for at least 5 minutes.

What if I can't sleep at all before my flight?

One poor night is common and you'll still cope with the trip. The NHS advises relaxing for an hour before bed, keeping the room dark and quiet, and not drinking alcohol, tea or coffee for at least 6 hours before bed.

Should I read about plane crashes the night before?

It's best not to. The NHS advises people with phobias to be careful about looking up information online, because they may not be ready to see triggering images.

Can I pack my power bank in my checked bag?

No. The FAA says spare lithium batteries, including power banks, must travel in carry-on baggage only, and must come out of any bag that gets checked at the gate.

Sources

(5)
  1. NHS, Insomnia (self-help for sleep)
  2. NHS, Phobias (things you can do to help)
  3. NHS, Breathing exercises for stress
  4. TSA, Liquids, Aerosols, and Gels Rule
  5. FAA PackSafe, Lithium Batteries

Facts last checked against these sources: October 19, 2026.