Gina Johnson
Sleeping on a plane can be challenging, but there are several strategies you can use to improve your chances of getting some quality rest. Firstly, it's important to create a comfortable and relaxing environment. This includes optimizing the temperature, blocking out light with eye masks or scarves, and reducing noise with earplugs or noise-cancelling headphones. Practising relaxation techniques, such as deep breathing or gentle stretching, can also help ease tension and promote sleep. Additionally, staying hydrated is crucial, as plane cabins have low humidity, so be sure to drink enough water and avoid dehydrating substances like caffeine and alcohol. Adjusting your schedule and meal times before the flight to align with your destination's time zone can also improve your sleep quality and help combat jet lag. Finally, choosing the right seat can make a difference; window seats offer a surface to lean on and better light control, but may not be ideal if you need frequent bathroom breaks. With the right preparation and mindset, you can increase your chances of getting restful sleep during your flight.
| Characteristics | Values |
|---|---|
| Temperature | Science suggests that the temperature for optimal sleep is between 60 and 67 degrees Fahrenheit. |
| Light | Dim the lights as much as possible and wear a mask to block out light. |
| Noise | Listen to pink noise instead of white noise. Use noise-cancelling headphones or earplugs. |
| Seat | Opt for a window seat to lean against the wall. |
| Clothing | Dress in layers to adjust your temperature. Bring warm clothing like a hoodie or a scarf. |
| Food and Drink | Avoid caffeine and alcohol. Drink herbal tea or hot water to stay hydrated. |
| Sleep Aids | Use melatonin supplements or over-the-counter medication to induce drowsiness. |
| Relaxation | Practice relaxation techniques like deep breathing or gentle stretching. |
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What You'll Learn
Choose a window seat
Choosing a window seat is a good idea if you want to sleep on a plane. Firstly, you won't be disturbed by other passengers needing to get up and walk past you, and you won't be disturbed by people walking up and down the aisle.
Secondly, you can lean against the wall or window, which can be more comfortable than trying to sleep upright with nothing to support yourself on. You can also control your exposure to light by choosing a window seat. By the window, you can close the shade to block out light, which can be helpful if you're trying to sleep. However, be aware that choosing a window seat may make it more difficult for you to get up and walk around during the flight, and you may need to disturb your neighbour if you need to get out of your seat.
If you're someone who needs to use the bathroom frequently, or you don't like the idea of having to ask your neighbour to move, then an aisle seat might be a better option for you.
To get the best sleep on a plane, it's also a good idea to come prepared with items like an eye mask, earplugs, a travel pillow, and a scarf or hoodie to keep you warm.
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Avoid caffeine and alcohol
It can be tempting to have a few drinks or load up on caffeine to pass the time while flying, but it's best to avoid caffeine and alcohol if you want to sleep well on a plane.
Caffeine and alcohol are diuretics, which means they make you need to pee more without replenishing your hydration needs. This can be particularly problematic on a plane, as the humidity levels are already very low—as low as 20% according to the World Health Organization (WHO), compared to at least 30% in most homes. Dehydration can make you feel tired, impact your mood, cause headaches, and worsen the symptoms of jet lag. It can also negatively impact your skin, leaving it feeling dry and dull.
Instead of coffee or an alcoholic drink, opt for herbal tea, which can have a soothing effect and help you sleep better. Turkish Airlines, for example, offers a selection of herbal teas designed to aid relaxation and digestion. Alternatively, drink water. The Aerospace Medical Association recommends drinking eight ounces of water for each hour you're in the air.
If you're looking for other ways to improve your sleep on a plane, consider bringing an eye mask and earplugs or noise-cancelling headphones to block out light and noise. Dress in layers so you can adjust your temperature, and bring a soft, oversized scarf that can double as a blanket.
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Block out light with a sleep mask
A good night's sleep is hard to come by on a plane, but it's not impossible. One way to improve your chances of getting some shut-eye is by blocking out light with a sleep mask.
A study published in the Journal of Clinical Endocrinology & Metabolism found that exposure to light delayed sleep by reducing melatonin duration by 90 minutes. Therefore, blocking out light with a sleep mask is a good strategy to induce sleep. A high-quality sleep mask that is concave on the inside will help block out light from the windows and the constant stream of passengers and flight attendants walking up and down the aisle.
If you're looking for a recommendation, one user on Reddit suggests a Kitsch sleep mask from Amazon, which also prevents AirPods from falling out.
It's worth noting that adjusting to the time zone of your destination before your flight can help improve your sleep quality. This includes shifting your meal and exercise timings to match your future time zone. On the plane, you can also change into comfortable clothes and do a simplified skincare routine to get into the mindset of winding down for sleep.
In addition to a sleep mask, staying hydrated is crucial for a comfortable journey. Dehydration can worsen the symptoms of jet lag and long flights are especially dehydrating. It's recommended to drink 8 ounces of water for each hour you're in the air. Avoid caffeine and alcohol, which can disrupt your sleep patterns and contribute to dehydration. Instead, opt for herbal tea or hot water to stay hydrated and soothe your nasal passages.
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Wear noise-cancelling headphones
If you're looking to improve your sleep on a plane, one of the most important things to consider is reducing noise. While earplugs are a good option, noise-cancelling headphones can be a great alternative or additional measure.
Noise-cancelling headphones can effectively block out the constant, loud noise of the plane and its engines, which can be disruptive to sleep. According to the American Speech-Language-Hearing Association, a cruising plane emits 85 decibels of noise, equivalent to the sound of a vacuum running. This level of noise can create sleep disturbances, so it's no surprise that reducing it can help you sleep better.
When choosing headphones, consider ones that are comfortable for sleeping in, such as those designed for sleeping or travel. Ensure they fit securely and won't fall out as you shift positions. You might also want to look for features like active noise cancellation, which uses microphones and sound-blocking technology to reduce ambient noise.
To further enhance the benefits of noise-cancelling headphones, consider pairing them with a sleep mask to block out light. Natural light and artificial light from screens can delay your sleep, so using a sleep mask can help signal to your body that it's time to rest. Additionally, maintaining a consistent sleep schedule, both before and during your travels, can improve your sleep quality on the plane and help prevent jet lag.
While noise-cancelling headphones can be a valuable tool, they are just one part of a comprehensive approach to improving sleep on a plane. Other factors to consider include staying hydrated, avoiding caffeine and alcohol, maintaining a comfortable temperature, and choosing the right seat for your needs, such as a window seat for those who prefer a surface to lean on. By combining these strategies with noise-cancelling headphones, you can maximise your chances of a restful sleep during your flight.
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Dress in layers
Dressing in layers is a great way to prepare for multiple different temperatures on a plane. You can always take off a layer if you are too warm, and adding layers can help if you get too cold. This is especially important as planes can be prone to temperature swings, and you want to be comfortable to promote sleep. A soft, oversized scarf can double as an impromptu blanket, keeping you warm when the plane is freezing, but is easy to remove and tuck away when not needed.
It is also important to wear comfortable clothing. Taking the time to "get ready for bed" by changing into comfy clothes can help get you into the mindset of winding down for sleep. This is a good time to do a simplified skincare routine or put on a hydrating lip mask so you can wake up feeling refreshed.
It is recommended that you avoid caffeine and alcohol, as these can disrupt your sleep patterns and contribute to dehydration. Instead, opt for herbal tea, which can help you stay hydrated and achieve a soothing effect.
Finally, it is worth noting that the temperature for optimal sleep is between 60 and 67 degrees Fahrenheit, while cabins are generally kept between 71 and 75 degrees. So, if you tend to struggle with insomnia in warm environments, a plane might be too warm for optimal sleep.
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Frequently asked questions
It is recommended to dress in layers so you can adjust your temperature as planes can get cold but also be prepared with a blanket or a soft oversized scarf to keep warm. You can also bring a travel pillow for neck support, an eye mask to block out light, and earplugs or noise-canceling headphones to minimize noise.
Before the flight, you can start adjusting your sleep schedule to align with your destination's time zone. During the flight, avoid caffeine and alcohol, and instead, opt for herbal tea or water to stay hydrated. You can also practice relaxation techniques such as deep breathing or gentle stretching exercises.
Melatonin supplements are a popular choice for regulating sleep patterns and combating jet lag. Over-the-counter medications like Benadryl or Dramamine can also induce drowsiness and alleviate motion sickness. However, always consult with your doctor before taking any new medications.
