Back to the topic of getting sleep on long-haul flights to minimize jet lag upon landing. Another
article claiming that you can do it without pills or alcohol. I'll save you the time of clicking it and paste the purported solution below. Basically meditation and I'm skeptical.
Dr. Terblanche’s method, which she dubs “going over the Alpha Bridge,” is all about focusing on breathing and counting. She claims it will help you fall asleep “pretty much anywhere,” allowing you to get rest during your flight and arrive at your destination feeling refreshed. Here’s how it works:
• First, sit back in your seat, close your eyes, and count to 30.
• Then, slightly open your eyes (just a little) and count to five.
• Repeat the first two steps.
• After completing two cycles, keep your eyes closed and shift your focus to your breathing. Follow your breath as it moves in and out of your nostrils.
The beauty of this technique lies in its simplicity. Dr. Terblanche says most people fall asleep during the first cycle, and if you don’t, you can simply repeat the process until you do. This method blends a deep-breathing exercise (which promotes the production of melatonin, a sleep-inducing hormone) and mindfulness, a science-backed method of relaxation.