The Rise Of Plane Jessa Betty: A Sleeper Hit

Falling asleep on a plane is a challenge for many travellers. For some, it's a breeze, but for others, it's an elusive skill. The difference between economy and luxury flying is vast, and it's not just about legroom. It's the privacy and personal space that matter, too. Even in first or business class, sleeping can be difficult if you require absolute darkness and quiet. So, what can you do to increase your chances of getting some shut-eye at 30,000 feet? Well, there are a few tricks you can try. From noise-cancelling headphones to eye masks, comfortable clothing, and sleep aids like melatonin, there are ways to create a cosy cocoon and block out the distractions of the aircraft cabin. But remember, one night of bad sleep won't be the end of the world, and it's normal to experience the occasional restless night.

Tips for sleeping on a plane

Planning ahead

• Bring your own pillow and/or blanket.
• Wear comfortable clothes.
• Follow your usual bedtime routine as closely as possible.
• Invest in a pair of noise-cancelling headphones or earplugs.
• Limit your screen time.
• Choose a seat you're most comfortable in, whether it's a window or aisle seat.
• For longer overseas flights, consider taking melatonin.
• Get to the airport early so you're not the last one to board.
• If you have a connecting flight, give yourself enough time to walk around and stretch your legs.

Why you may struggle to sleep on a plane

• Anxiety, noise, and discomfort are common reasons why sleeping on a plane can be difficult.
• You're in a strange place.
• There are lots of distractions.
• There's very little legroom.
• The seat might not recline.
• The plane is filled with noise from passengers, children, and the pilot or cabin crew.

How to improve your odds of falling asleep on a plane

• Create a cosy cocoon.
• Choose your seat wisely.
• Avoid alcohol, as it can interrupt your natural sleep cycles.
• Try to accept that you won't sleep much, and that your body will at least get some rest.
• If you can afford it, pay for a seat with more legroom, or a seat away from the busy toilets and food prep areas.
• Window seats can be better as you don't need to move for other passengers, but you need to be comfortable asking them to move if you need to use the bathroom.
• Try to stay awake for as long as possible before the flight so that you're exhausted and more likely to fall asleep once you're on the plane.
• Take melatonin before the flight.
• Use noise-cancelling earbuds and an eye mask.
• Listen to a sleep playlist on Spotify at a low-to-mid volume.
• Bring a travel pillow.
• Wear noise-cancelling earbuds and an eye mask.
• Limit your caffeine intake before the flight.
• Try to sleep on your back, as it's the closest you'll get to sleeping in a chair.
• Put a pillow or blanket under your thighs/knees to reduce pressure on your seat.
• Take a sleeping pill before the flight.
• Speak to the flight attendants about when meals will be served, so they don't wake you up when you're asleep.
• Wear compression socks to reduce pressure on your feet.
• Try to get comfortable by taking your shoes off and wearing compression socks and travel slippers.
• Optimise your sleeping environment for cool, dark, and quiet.
• Dress in layers so you can adjust your temperature.
• Use a neck pillow to support your head and chin.
• Avoid caffeine, as it can remain in your body for up to 14 hours and delay your circadian clock.
• Try lavender aromatherapy.
• Munch on potassium-high snacks, like bananas, which can help regulate blood pressure and induce sleep.
• Stay hydrated.
• Practise mindfulness meditation to relieve stress.

What to do before you fly

• Choose the right seat. Book a window seat if you sleep on one side, or an aisle seat if you have a smaller bladder.
• Change your sleep schedule before the flight.
• Follow your usual bedtime routine as closely as possible at the airport, e.g. reading a book, wearing lounge pants, and brushing your teeth.
• Exercise before the flight.

The downsides of drinking alcohol on a flight

Drinking alcohol on a flight might seem like a good way to relax and unwind, but health experts advise against it. A recent study has found that even a moderate amount of alcohol can have significant effects on the body when consumed in the air.

The study, conducted by German researchers, examined the "effects of moderate alcohol consumption" on passengers' sleep, oxygen saturation, and heart rate during long-haul flights. The researchers found that alcohol intake while sleeping in low-pressure conditions, similar to those on an airplane, put a considerable strain on the cardiac system. This could lead to exacerbated symptoms in patients with cardiac or pulmonary diseases. The study also found that participants' time in REM sleep was reduced, indicating that the sleep they got was not as restorative as it could have been.

Dr. Colin Church, a pulmonologist and senior lecturer at the University of Glasgow in Scotland, explains that as an airplane climbs, the oxygen level in the cabin drops, causing a decrease in blood oxygen levels. Drinking alcohol can further reduce blood oxygen levels and increase your heart rate. This combination of factors can be risky for individuals with certain medical conditions, including severe obstructive sleep apnea, COPD, pulmonary fibrosis, sarcoidosis, or heart failure.

Lindsay Malone, a nutritionist and professor at the School of Medicine at Case Western Reserve University, agrees that drinking on airplanes is generally not a good idea. She states that it sets the stage for poor sleep and cardiac events by lowering oxygen saturation and increasing heart rate. Additionally, travel can already take a toll on your health, with extended periods of sitting, changes in eating habits, and disruptions to your sleep schedule.

While it might be tempting to have a drink or two to help you sleep on a long flight, it's important to consider the potential risks to your health. Instead, try non-alcoholic alternatives, such as low-sugar mocktails or non-alcoholic beer. If you're looking to relax and get some rest, consider bringing an eye mask, a blanket, and a neck pillow. Listening to a meditation app or reading a book can also help you unwind and increase your chances of getting a restful nap.

How to prepare for sleep before you fly

Flying can be stressful, and sleeping on a plane is not always easy. However, there are several things you can do to prepare for sleep before you fly and improve your chances of getting some shut-eye at 30,000 feet. Here are some tips to help you prepare for sleep before your flight:

• Plan ahead: Get to the airport early to avoid the stress of rushing to your gate. If you have a connecting flight, allow enough time to walk around and stretch your legs between flights.
• Choose your seat wisely: Select a seat that you know you'll be comfortable in. If you're a window gazer, book a window seat, preferably away from the engine, galley, and bathrooms for optimal quietness. If you're tall, you might prefer an aisle seat or one with extra legroom.
• Prepare what to bring: Bring items that will help you sleep, such as a travel pillow, eye mask, noise-canceling headphones or earplugs, and comfortable clothes. You might also want to bring a sweater or a blanket to stay warm.
• Follow your bedtime routine: As much as possible, stick to your usual bedtime routine. This may include changing into comfortable lounge wear, brushing your teeth, or reading a book before attempting to sleep.
• Limit screen time: Reduce your exposure to electronics before trying to sleep. The bright screens of phones, laptops, and tablets can suppress your body's natural melatonin production.
• Stay hydrated: Drink plenty of water before and during your flight to combat the dehydrating effects of airplane cabin air. However, be careful not to overdo it, or you may need frequent bathroom breaks.
• Avoid heavy meals and alcohol: Consuming heavy meals and alcohol can disrupt your sleep. Opt for light snacks instead, and avoid nightcaps before your flight.
• Try natural sleep aids: If you struggle with sleep, consider trying natural sleep aids like melatonin. However, always consult your doctor before starting any new supplement or medication.

By following these tips, you can improve your chances of getting a good night's sleep before your flight and arrive at your destination feeling rested and refreshed.

The benefits of noise-cancelling headphones

In the quest for a good night's sleep on a plane, travellers have tried everything from melatonin supplements to alcohol. But one of the most effective tools might be a simple pair of noise-cancelling headphones.

Boosts concentration

Noise, especially loud intermittent noise, can reduce our cognitive performance. By blocking out noise, noise-cancelling headphones can help you focus and boost your productivity.

Enhances audio entertainment

On a plane or in a noisy environment, it can be challenging to hear audio entertainment clearly. Noise-cancelling headphones eliminate background noise, allowing you to enjoy your music or movie without interference.

Improves conversations

Noise-cancelling headphones can remove background chatter, making it easier to have clear phone conversations without having to worry about missing parts of the discussion.

Protects your health

Prolonged exposure to noise can pose serious health risks, including cardiovascular issues, sleep disruption, brain damage, and hearing loss. Noise-cancelling headphones can reduce these risks by blocking out harmful noise.

While noise-cancelling headphones offer these benefits, it's important to consider potential drawbacks, such as their expense and the need to be cautious about your surroundings when wearing them in public spaces.

So, if you're looking to improve your in-flight experience or just want to focus and protect your health, investing in a good pair of noise-cancelling headphones might be a worthwhile decision.

The importance of comfort

Comfort is of utmost importance when it comes to sleeping on a plane. The ability to get a good night's rest while flying can make a huge difference in how you feel when you arrive at your destination. However, falling asleep on a plane can be challenging due to various factors, such as lack of personal space, noise, and discomfort. Here are some reasons why comfort is essential and some tips to help you improve your chances of getting a decent sleep during your flight:

• Stress and Anxiety Reduction: Comfort plays a vital role in reducing stress and anxiety levels, which are often barriers to sleeping on planes. A comfortable environment and attire can help you relax and lower your anxiety, making it easier to fall asleep.
• Improved Sleep Quality: When you are comfortable, you are more likely to sleep better and deeper. A comfortable position, such as being able to stretch out and not feeling compressed in your seat, enhances the quality of your sleep.
• Enhanced Physical Well-being: Discomfort during a flight can lead to physical ailments like aches and pains. Ensuring your comfort can help prevent these issues, leaving you feeling more refreshed upon arrival.
• Mental Relaxation: Comfort promotes mental relaxation, which is crucial for falling asleep. A cozy environment, soft lighting, and familiar scents can all contribute to mental comfort, making it easier to unwind and drift off.

Tips for Enhancing Comfort:

• Choose Comfortable Clothing: Wear loose, comfortable clothes made from soft, breathable fabrics. Consider layers to adapt to varying temperatures.
• Bring Your Own Pillow and Blanket: Having your own pillow and blanket can provide a sense of familiarity and comfort. They can also help you create a cozy cocoon to block out distractions.
• Noise-Cancelling Headphones or Earplugs: Invest in a good pair of noise-cancelling headphones or earplugs to block out the noise of the engine, chatty passengers, and crying children.
• Eye Mask: An eye mask can help block out light, especially if you are trying to sleep during the day or when the cabin lights are on.
• Window Seat Preference: Opt for a window seat whenever possible. It provides a surface to lean against and offers slightly more space, reducing the chances of being jostled by your neighbor.
• Decline Meals: Skip the in-flight meals to maximize your rest time. Eating before or after your sleep period can help you avoid interruptions and focus solely on getting some shut-eye.
• Avoid Screens: Limit your screen time before and during the flight. The bright screens of phones, laptops, and tablets can interfere with your body's natural melatonin production, making it harder to fall asleep.
• Herbal Tea: Sip on herbal tea, such as chamomile or lavender, to promote relaxation. Avoid caffeine, as it can hinder your sleep.
• Neck Pillow: Consider using a neck pillow specifically designed for travel. It can provide much-needed neck support and help you maintain a comfortable position.
• Carry-on Bag as Support: Place your carry-on bag on your lap to lean over and rest your arms on. This can provide a more comfortable position than the tray table.

Frequently asked questions