Traveling by air can be both exciting and exhausting. While the prospect of exploring new destinations is thrilling, the journey itself—particularly long-haul flights—poses its own set of challenges, the most notable being the struggle to fall asleep. The ability to sleep on a plane is a valuable skill, especially for those looking to hit the ground running upon arrival. To transform your next flight into a restful experience, we’ve compiled a list of expert tips and tricks designed to help you drift off into dreamland.
Select Your Seat Wisely
Your choice of seat on an airplane can significantly impact your sleep quality. Opting for a window seat provides you with control over the light coming in from outside, a surface to lean on, and ensures you’re not disturbed by fellow passengers needing to access the aisle. To further enhance your chances of undisturbed sleep, consider selecting a seat away from high-traffic areas such as the galleys or lavatories, where noise and light are more prevalent. Advanced seat selection, although sometimes at an additional cost, is a worthwhile investment for those prioritizing rest during their flight.
Create a Comfortable Environment
The importance of physical comfort while flying cannot be overstated when it comes to falling asleep. Wearing loose, breathable clothing helps your body adjust to the often fluctuating temperatures in the cabin. Bringing a neck pillow can provide crucial support, preventing neck pain and making it easier to drift off. A lightweight blanket or large scarf offers warmth without the bulkiness of heavy clothing. Noise-canceling headphones or earplugs are essential for blocking out engine noise and chatter, while an eye mask can shield your eyes from cabin lights or the glare from electronic screens.
Establish a Pre-Sleep Routine
Mimicking your bedtime routine on a plane signals to your body that it’s time to wind down. This could involve dimming your screen brightness, listening to a soothing playlist, or reading a chapter of a book. Engaging in a few minutes of seated stretches can also relax your muscles and prepare your body for sleep. Crucially, avoiding blue light from screens an hour before you plan to sleep can prevent disruption to your sleep cycle, facilitating a smoother transition to sleep.
Mind Your Meals and Beverages
Diet plays a critical role in how well you sleep on a plane. Heavy meals can cause discomfort and indigestion, making it harder to fall asleep. Instead, opt for a light meal with plenty of vegetables and lean protein to feel satiated without feeling stuffed. Caffeine and alcohol, though tempting, can impair your sleep quality. Caffeine can delay sleep onset, while alcohol, despite its initial sedative effects, often leads to fragmented sleep. Hydrating with water or herbal teas, on the other hand, can aid in relaxation and improve sleep quality.
Try Relaxation Techniques
Stress and anxiety can be significant barriers to sleep, especially in the cramped quarters of a plane. Engaging in relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation can help mitigate these feelings. These practices not only relax the body but also calm the mind, making it easier to fall asleep. There are numerous mobile apps designed to guide you through these techniques, offering a convenient way to relax and find peace amidst the hustle and bustle of travel.
Adjust Your Sleep Schedule
For those traveling across multiple time zones, adjusting your sleep schedule ahead of your flight can be a game-changer. Gradually shifting your sleep and wake times closer to those of your destination can help alleviate jet lag and make it easier to sleep on the plane. This adjustment process can start a few days before your trip, making the transition smoother and less jarring upon arrival.
Make Use of Sleep Aids With Caution
While the use of sleep aids, whether over-the-counter or prescription, may seem like a quick fix, they should be approached with caution. It’s vital to understand how these aids affect you personally before relying on them during a flight. Some sleep aids can lead to grogginess and disorientation, potentially making the first day at your destination more challenging than it needs to be. Consultation with a healthcare professional is advisable to ensure that any sleep aid used is appropriate and safe for your specific health profile.
Mastering the art of sleeping on a plane can transform your travel experience, allowing you to arrive at your destination rested and ready to explore. By preparing your space, adjusting your habits, and employing relaxation techniques, you can enhance your ability to sleep in the air, turning what was once a daunting aspect of travel into a restful pause in your journey.
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