Avoid Sleeping On Planes: The Uncomfortable Truth

The idea of Don't Sleep on Planes is a simple one: instead of zoning out, use the opportunity to make meaningful connections with people. This is the premise of Zachary Hall's book of the same name, which offers tips on networking and improving your life by helping others. While the book does not address the challenges of sleeping on planes, this is a common issue for travellers, and there are many science-backed tips to help you get some rest. These include wearing comfortable clothing, using a neck pillow, and reducing noise and light with headphones, earplugs, and eye masks.

Dress comfortably and for warmth

Dressing comfortably and for warmth is essential when trying to sleep on a plane. The temperature in a plane's cabin can vary, so it's important to wear layers that can be adjusted as needed. A cosy cardigan or sweater is a good choice, as is a scarf. These items can be used to wrap up if you get cold, or they can be removed if you get too warm.

It's also a good idea to bring a blanket, especially if it's one that reminds you of home and your normal sleep routine. A travel pillow can also help to support your neck and head, and some people prefer to use a specialised neck pillow.

Comfortable clothing is a must. It's worth prioritising this over style, as you might be sitting (and sleeping!) in these clothes for a long time. Loose-fitting clothing is a good choice, and it's also worth considering changing into lounge wear or pyjamas before you settle down to sleep.

Finally, keeping your feet warm can help you sleep, so consider wearing a pair of cosy socks.

Use noise-cancelling headphones or earplugs

Noise-cancelling headphones or earplugs are essential for blocking out the various noises on a plane, from the engine rumble to the chatter of passengers. The constant drone of the plane at cruising level generates 85 decibels, which can lead to hearing loss if you're exposed to it for more than eight hours. To protect your hearing and get some rest, invest in a good pair of noise-cancelling headphones or earplugs.

When it comes to choosing between headphones and earplugs, consider your comfort, budget, and packing constraints. Headphones tend to be bulkier and may disturb your sleep if you prefer sleeping on your side. They also tend to be more expensive. On the other hand, they usually offer superior noise cancellation and are ideal for long flights. If you opt for headphones, look for over-ear models with active noise cancellation (ANC) technology, comfortable ear cups, and long battery life. Some recommended options include the Sony WH-1000XM5, Bose QuietComfort Ultra, and Anker Soundcore Life Q30.

Earplugs, on the other hand, are more compact, lightweight, and affordable. They are a good choice if you want to save space and weight in your luggage. However, they may not offer the same level of noise cancellation as headphones. If you opt for earplugs, consider silicone or foam earplugs designed for noise isolation. You can also find noise-cancelling earbuds, such as the Bose QuietComfort Ultra, which offer a balance of portability and noise cancellation.

Whether you choose headphones or earplugs, they can make a significant difference in reducing the noise on your flight and improving your sleep. Just remember to pack them along with other sleep accessories like an eye mask and neck pillow to enhance your comfort and increase your chances of getting some shut-eye during your journey.

Plan ahead and prepare for light and noise

Planning ahead and preparing for light and noise can make a huge difference when it comes to getting some sleep on a plane. Here are some tips to help you do just that:

Dealing with Light

To block out light, consider investing in a comfortable sleep mask. If you're taking a night flight, you might also want to check if the airline offers dimmed lighting or blackout curtains. If you're sensitive to light, avoid screens and blue light before you plan to sleep. Instead of watching a movie or playing games on your phone, try reading a book or magazine, or doing some meditation or stretching.

Dealing with Noise

Noise-cancelling headphones or earplugs are a must for blocking out the various noises on a plane, from the engines to crying babies. If you're planning to listen to music or a podcast, make sure it's at a safe volume, as prolonged exposure to loud noises can lead to hearing loss. If you're sensitive to noise, you might also want to consider taking a sleeping aid or supplement, but be sure to ask your doctor for advice first.

Picking the Right Seat

Your seat choice can also impact how much light and noise you're exposed to. A window seat gives you something to lean against and avoids the commotion of people passing by, but it might be inconvenient if you need to get up a lot. The aisle seat is handier for moving around but you risk being jostled by people walking up and down the aisle. Seats located further from the galley or restrooms tend to be quieter, and if you're flying overnight, try to choose a flight path that travels over water or less-populated areas to minimise noise pollution.

Avoid caffeine and alcohol

Caffeine and alcohol are two things you should avoid consuming before and during your flight.

Firstly, caffeine. It can be tempting to reach for a coffee before boarding a flight or during a long layover, but it's best to avoid it if you want to sleep on the plane. Caffeine can affect your sleeping pattern and increase jet lag, especially if you're changing time zones. If you're craving a hot drink, opt for caffeine-free tea without sugar. It's also worth noting that coffee and tea on planes are usually made with tap water, which comes from the aircraft's water tanks. These tanks are notoriously dirty, so it's best to avoid drinking anything made with tap water.

Now, alcohol. Drinking alcohol can dehydrate you and interrupt your REM sleep. It's best to avoid it altogether, but if you do choose to drink, opt for clear liquors on the rocks or with club soda. Skip the mixer, as it can increase your blood alcohol level faster if it contains artificial sweeteners. Alcoholic drinks also tend to be served with ice, which is another thing to avoid on planes as it's made with the same contaminated water as tea and coffee.

Choose your seat wisely

Choosing your seat wisely is one of the most important things you can do to ensure you get some sleep on a plane. Here are some tips to help you select the best seat for a restful flight:

Window or Aisle?

Whether you prefer the window or the aisle seat is a matter of personal preference. Window seats offer a surface to rest your head against, which some travellers find more comfortable. However, aisle seats allow you more freedom to move around without disturbing your fellow passengers. If you are likely to need to use the bathroom frequently, an aisle seat is probably the best choice.

Distance from the Galley and Restrooms

Seats located further from the galley or restrooms tend to be quieter and less busy, as you won't be disturbed by people queuing or passing by. However, if you choose a seat near the restrooms, it may be more convenient if you need to use them during the flight.

Bulkhead Seats

Bulkhead seats have the advantage of providing more legroom, but they are often located near the restrooms and galley, which can be distracting. Additionally, these seats usually don't recline, so you may find it less comfortable to sleep in them.

Emergency Exit Rows

The emergency "bulkhead" rows typically offer extra legroom, but keep in mind that these seats may not recline. These rows are also often popular among parents with young children, so it might be noisier than other parts of the plane. As a passenger in an emergency exit row, you also have the responsibility of assisting the crew in case of an emergency during the flight.

Seats Near the Wings

Seats in the middle of the plane, particularly those near the wings, tend to experience less turbulence and bumpiness. This can help minimise disturbances while you're trying to sleep.

Premium Seats

If budget allows, consider upgrading to a premium economy or business-class seat. These seats offer more space and privacy, making it easier to get comfortable and sleep during your flight.

Advance Seat Selection

Most airlines allow you to select your seat in advance, so take advantage of this option to secure your preferred seat. It may require some extra scrolling through the airline's website, but it's worth it to ensure you get the seat that best meets your needs.

Frequently asked questions