Taking a vacation miles away from home can be refreshing physically
and mentally. When you leave home for a vacation somewhere, you don't
want to get to your destination feeling so exhausted from the stress
of flying long distance that you would need a couple of days to
recover. Flying long distance can cause boredom, deep vein thrombosis
as a result of being in one position for a long time, dehydration,
anxiety, all of which can make you uncomfortable and deprive you of
sleep through the journey. In addition to other things you could do to
cope with long flights, good food is also very important - you need
foods that will help you fall asleep. Sleeping on long flights helps
time go faster without you watching the clock as it ticks, it also
re-energizes you at landing.

Do you know there are foods that can relax your system and set you up
for a real good sleep when you are on a long flight? These foods can
work the magic:

Oatmeal: it contains good amount of melatonin ( a hormone that
regulates the sleep/wake cycle) and tryptophan, it doesn't digest
easily to make you feel hungry in the middle of your sleep.

My Nigerian brothers and sisters, you can also try "Ogi , Akamu or Pap"

Almond butter: almond butter makes your body relaxed and gets it
ready for sleep.it also ensures your blood sugar level doesn't drop
significantly which could disrupt sleep.

Warm milk: it stabilizes the blood sugar levels, also contains calcium
that induces sleep.

Bananas: bananas have in them serotonin which is a neurotransmitter
that can cause sleep and potassium which relaxes muscles of the body.

Nuts: nuts such as walnut and almond are sources of vitamin B6 that
is necessary for the production of neuro transmitters and melatonin
which is a major hormone that regulates the sleep/wake cycle.

Citrus fruits: citrus fruits such as oranges stimulates parts of the
brain that are connected with stress resilience.

Cherries: they supply the body with melatonin that occurs normally
which acts as a regulator to the sleep/wake cycle.

Some of these foods cannot be gotten at the airport or served on the
plane, take those you can along with you or eat them shortly before
you get to the airport. Fluid intake is also very important, ensure
you take enough fluid like water to keep you hydrated through your
flight.

Source- www.9jatrend.com

You can always read on your journey too.