Evie Summers
Sleeping on an aeroplane can be a daunting experience, but with a little extra effort, it is possible to get a good night's sleep, even in the dreaded middle seat. It is recommended to adjust your schedule before your flight to align with the time zone of your destination. This includes staying up a little later than usual the night before the flight and getting up early the morning of, so you're a bit sleep-deprived when you board. It's also beneficial to eat a light, non-greasy meal a couple of hours before the flight and avoid caffeine and alcohol, which can dehydrate you and make it harder to fall asleep. Instead, opt for herbal tea, which can help you relax and sleep better.
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What You'll Learn
- Choose the right seat: Opt for a window seat to avoid disruptions
- Prepare your body: Adjust your sleep schedule and meals before the flight
- Block out light and noise: Use eye masks, earplugs, or noise-cancelling headphones
- Create a soothing environment: Listen to pink noise, or drink herbal tea
- Dress comfortably: Wear layers and warm socks, and consider a cooling cap
Choose the right seat: Opt for a window seat to avoid disruptions
Choosing the right seat can make a big difference when it comes to getting some shut-eye on a plane. Opting for a window seat can be a good idea for several reasons. Firstly, you won't have people walking by and disturbing you. Secondly, you won't need to get up and let other passengers out, which can be disruptive, especially if you're trying to sleep. However, if you choose a window seat, you'll need to be comfortable with asking your fellow passengers to move if you need to get out.
Another benefit of a window seat is that you can lean against the wall to sleep, which can be more comfortable than trying to sleep upright. If you're able to, try bringing your own pillow or travel pillow, which can make sleeping against the wall more comfortable. A U-shaped travel pillow that wraps around your head and supports your chin can help to reduce head movements and discomfort.
To create a more comfortable sleeping environment, consider using a sleep mask to block out light. Exposure to light can delay your sleep, so dimming the lights or using a sleep mask can help you drift off. You can also use noise-cancelling headphones or earplugs to block out the noise of the plane and other passengers.
Finally, dressing in layers can help you regulate your body temperature, which is important as plane cabins can vary in temperature. Consider removing your shoes and wearing warm socks to keep your feet warm, which has been shown to improve sleep efficiency.
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Prepare your body: Adjust your sleep schedule and meals before the flight
Preparing your body for sleep before a flight involves adjusting your sleep schedule and meals to align with your destination's time zone. Here are some detailed tips to help you do that:
Adjusting Your Sleep Schedule
If you're travelling to a time zone ahead of your current one, start by gradually shifting your sleep schedule earlier. For each day leading up to your trip, go to bed and wake up earlier than your usual time. For instance, if you're travelling to a time zone one hour ahead, start by adjusting your sleep schedule by one hour a few days before your flight. If you're travelling to a time zone behind yours, do the opposite and stay up later each night, waking up later as well.
Adapting to the New Time Zone
Before your flight, try to adjust your daily routine to match the rhythm of your destination's time zone. This includes aligning your mealtimes and exercise routines with the new time zone. For example, if you usually exercise at 6 am in your current time zone, start exercising at 6 am in the future time zone the day before your flight. This helps your body get accustomed to the new schedule.
Pre-Flight Sleep Strategies
On the night before your flight, it can be beneficial to stay up a little later than usual. This way, you'll be more likely to feel tired when you board the plane, increasing your chances of being able to rest. However, avoid sleep deprivation, as it can negatively impact your overall well-being and make it harder to adjust to the new time zone.
Meal Timing and Choices
Eating habits play a significant role in adjusting your body's internal clock. Start adapting your meal timings a day before your flight as if you were already in your future time zone. Ask yourself, "Would I be eating at this time in my destination?" This helps to speed up the process of acclimating to the new time zone. Additionally, opt for light, non-greasy meals a couple of hours before your flight. Bring healthy snacks, such as nuts or fruit bars, to eat during the flight and avoid the high-sugar and high-salt airplane food. Staying hydrated is also crucial, so drink plenty of water and avoid excessive caffeine and alcohol, as they can disrupt your sleep.
Remember, the key to preparing your body for sleep during air travel is to gradually adjust your sleep schedule and meal timings to align with your destination. This process may vary depending on the number of time zones you're crossing, so plan accordingly.
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Block out light and noise: Use eye masks, earplugs, or noise-cancelling headphones
Light and noise are two of the biggest obstacles to sleep on an aeroplane. To block out the light, a good-quality eye mask can work wonders. A sleep science coach recommends limiting as many stimuli as possible, and an eye mask is a great way to do this. A Reddit user recommends the Kitsch sleep mask from Amazon, which also prevents AirPods from falling out.
To block out noise, you can use earplugs or noise-cancelling headphones. EarPlanes earplugs help regulate cabin pressure and lessen the potential for ear pain. Noise-cancelling headphones can whisk you away to a relaxing world of your own, whether you opt for white noise or soothing music. If you don't want to listen to anything, pink noise is another option. This is similar to white noise but with a decrease in intensity as the frequency increases—think beach waves, steady rainfall, or rustling leaves. A small study found that listening to pink noise decreased the time participants took to fall asleep by 38%.
If you do opt for music or another type of audio, make sure it's something soothing and not too engaging. You don't want to be straining your ears to hear lyrics or missing sleep because you're listening to a fascinating podcast. It's also important to make sure you're comfortable in the position you'll be sleeping in. A U-shaped travel pillow can help with this by wrapping around your head and supporting your chin, minimising head movement and discomfort.
If you're worried about the noise you might make, don't be afraid to lean on some sleep aids. A study by Wesleyan University psychologists found that lavender increased slow-wave sleep among participants. You can try packing a small vial of lavender essential oil to rub onto your temples before attempting to sleep. Melatonin can also be a big help, but make sure to consult your doctor before trying it out.
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Create a soothing environment: Listen to pink noise, or drink herbal tea
To create a soothing environment that promotes sleep on an airplane, consider listening to pink noise or drinking herbal tea.
Pink noise is a sound that contains a random assortment of all audible frequencies, with more power in the lower frequencies. It is similar to the noises we hear in everyday life, such as traffic or the rustling of leaves. Unlike white noise, which plays evenly at the same frequency, pink noise intensity decreases as the frequency increases. Studies have shown that listening to pink noise can help people fall asleep faster, enhance sleep quality, and obtain better deep sleep. To create a soothing environment on an airplane, consider listening to pink noise at around 60 decibels, which is the volume of a refrigerator. This can help to mask the loud airplane noise and any other bothersome sounds.
Herbal tea can also help to create a soothing environment and promote sleep. Drinking a cup of hot tea can soothe nasal passages, especially in the dry, low-humidity environment of an airplane. Herbal teas with ingredients like chamomile, lemongrass, rose hips, and lavender can help to physically sedate and de-stress the body, while teas containing valerian root can help mitigate insomnia. To stay properly hydrated, it is recommended to drink 8 ounces of water for each hour you are in the air, so drinking herbal tea can help you achieve this while also creating a soothing environment that promotes sleep.
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Dress comfortably: Wear layers and warm socks, and consider a cooling cap
When it comes to sleeping on a plane, dressing comfortably is key. The temperature in airplane cabins can vary, so it's important to wear layers that can be easily adjusted. Opt for light and breathable fabrics that will keep you cool if the plane is warm, but can also provide some warmth if the cabin gets chilly.
It's also a good idea to bring a pair of warm socks. Keeping your feet warm has been shown to improve sleep efficiency and reduce sleep disturbances. So, kick off your shoes and put on some cosy socks before you settle in for sleep.
Additionally, consider a cooling cap to help regulate your body temperature. Research has shown that lowering the temperature of the head can improve sleep quality, so a cooling cap could be a worthwhile investment for better sleep on planes.
When dressing for sleep on a plane, comfort should be the top priority. Choose loose-fitting clothing that won't restrict your movement or make you feel too warm. And don't forget to bring a light blanket or travel pillow for added comfort during your slumber.
By dressing comfortably and being mindful of temperature regulation, you'll create a soothing environment that will help you sleep better on your next flight.
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Frequently asked questions
It is recommended to start adjusting your sleep schedule to match your destination's time zone before your flight. During the flight, you can try to recreate your bedtime routine as much as possible, such as switching off screens and brushing your teeth.
It is beneficial to limit the stimuli that can interrupt your sleep. This includes wearing earplugs or noise-cancelling headphones and using an eye mask to block out light.
It is recommended to avoid caffeine and alcohol as they can negatively impact your sleep quality. Instead, you can try herbal tea or lavender essential oil, which can promote relaxation and improve sleep.
Window seats provide more privacy and fewer distractions. Using a U-shaped pillow to support your head and chin can reduce head movements and discomfort. Additionally, consider bringing a pillow for your lower back to improve your sitting position.
It is important to stay hydrated, so bring a water bottle. You can also bring a small pillow, a light blanket, warm socks, and layers of clothing to maintain a comfortable temperature.
