Napping in crew rest: how to actually fall asleep in a bunk
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#1 Training now, first real long haul soon. How do experienced crew actually sleep in the crew rest bunk with the noise and the movement?
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#2 Earplugs and an eye mask, always in the uniform pocket. No caffeine in the two hours before your rest slot. Lie down within five minutes of your rest starting, don't scroll. Accept that the first few times you will just rest, not sleep, and that rest alone reduces fatigue. By month three your body learns that the bunk means sleep and you'll drop off in minutes. Set your alarm with a ten minute buffer for sleep inertia before you go back to the cabin.
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#3 The 'lie down within five minutes' rule. Most people waste twenty minutes of a three hour rest on their phone.