Late-night travel can leave you hungry at the exact moment you want to sleep. You do not have to choose between going to bed starving and eating a huge meal. A moderate, familiar snack or meal is often enough.
Match the meal to your hunger
If you ate recently on the plane, you may only need something small. If you missed dinner entirely, a more complete meal may be reasonable.
Choose familiar foods
Sandwiches, yogurt, soup, eggs, rice, fruit or other foods you normally tolerate can be easier than testing a very rich meal when you are exhausted.
Keep portions comfortable
A very large meal immediately before lying down may worsen discomfort for some people. Eat enough to satisfy hunger, then leave the rest for breakfast.
Drink normally
Have water, but avoid trying to correct the whole travel day with a huge amount immediately before bed.
For the full arrival routine, read how to recover after a late-night arrival.
FAQ
Should I skip food because it is late?
Not necessarily. If you are genuinely hungry, a moderate meal or snack can be reasonable.
What if I have reflux?
Individual triggers vary. Follow medical advice and avoid foods that reliably worsen your symptoms.