Virgin Atlantic has partnered with The Sleep Council to produce a series of sleep guides to help customers get some shut eye at 38,000ft.

Mark Anderson, executive vice-president of customer for the airline, said: “We know how important it is to land feeling refreshed and ready for the day. By working with the experts at The Sleep Council we’ve been able to pull together what we believe is the best guide to getting a good night’s sleep onboard. Whether you’ve got an important pitch or the holiday of a lifetime, we want to ensure customers make the most of their time away.”

The airline has launched three tailored guides for the Upper, Premium Economy and Economy cabin giving helpful information from preparation the day before, tips onboard and what to do once you’ve landed to switch to holiday mode. Top tips include:

Time for take off - A top tip from cabin crew is to set your watch to your destination time so you can start eating at those meal times.

You are what you eat - It’s best to avoid carb heavy food when you want to get to sleep. Instead try something lighter and snack on energy giving foods such as bananas, nuts and wholemeal grains.

Old habits sleep hard - The Sleep Council suggests sticking as much as possible to your normal evening routine. From washing your face, removing any make up and giving your teeth a good brush, all these activities help to trigger your brain to get into sleep mode.

Get some Headspace - Virgin Atlantic has artnered with the mindfulness gurus at Headspace to provide tailored meditations for sleeping in each cabin. Customers can plug in and be guided through a meditation which is tailored to the seat type they’re in.

If customers are travelling in an Upper Class cabin, they can also indulge in a new de Mamiel relaxation treatment available at Gatwick, Heathrow and New York JFK spas at the Clubhouse. This tailor made treatment has been developed by de Mamiel founder Annee de Mamiel combining aromatherapy oils, meditation and touch during a 15- or 30-minute treatment before boarding.

Sleep guides will be available through the Virgin Atlantic website virginatlantic.com or through the aircrafts in-flight entertainment. 

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