Evie Summers
Sleeping on a plane is challenging, but there are ways to increase your chances of a restful slumber. From choosing the right seat to what you eat and drink, there are several strategies to consider for a more peaceful plane journey.
Explore related products
What You'll Learn
Choose a window seat
Choosing a window seat is a good idea for several reasons. Firstly, it provides a surface to lean against, which can be more comfortable for sleeping. It also means you won't be disturbed by other passengers needing to get up and walk past you.
However, if you opt for a window seat, you'll need to be comfortable asking your fellow passengers to move if you need to get up and walk around or go to the bathroom. If you're someone who needs to use the bathroom frequently, a window seat might not be the best option for you.
Another benefit of a window seat is that you have more control over the light exposure. You can choose to keep the shade up if you want to stay alert and enjoy the view, or you can lower it to create a darker environment more conducive to sleep.
If you decide to sleep, it's a good idea to use an eye mask to block out any remaining light. You can also use earplugs or noise-cancelling headphones to minimise the noise of the plane and other passengers.
To stay comfortable, it's recommended to dress in layers so you can adjust your temperature as needed. It can get cold on planes, so bringing an oversized scarf or a blanket can help keep you warm.
Alcohol and Sleep: A Guide to Recovery
You may want to see also
Explore related products
Avoid caffeine, alcohol and screens
While it can be tempting to consume caffeine or alcohol during a flight, avoiding these substances will help keep you hydrated and make it easier to fall asleep. Alcohol can dehydrate your body, increasing bodily discomfort and making it harder to sleep. Caffeine can disrupt your sleep patterns, so it is best to avoid it if you plan to sleep on the plane.
Instead, opt for hydrating drinks like water or herbal tea. Some airlines offer a selection of herbal teas designed to aid relaxation and digestion, or you can bring your own. Dehydration can make you feel tired and impact your mood, so staying hydrated is essential for a comfortable flight.
In addition to avoiding caffeine and alcohol, it is also recommended to avoid screens. The blue light emitted by screens can delay your sleep and disrupt your sleep patterns. Instead of watching the built-in screens on the plane, try listening to an audiobook or some soothing music. You can also practice relaxation techniques such as deep breathing or gentle stretching to promote sleep.
If you are struggling to sleep, it may be helpful to take a sleep aid. 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, it is always best to consult with a doctor before taking any new medication.
Sleep for Golems: Do Villagers Need Their Rest?
You may want to see also
Explore related products
Stay hydrated
Staying hydrated is crucial for a comfortable journey and a good night's sleep on a plane. Airplane cabins usually have less than 20% humidity, which can dry up your nasal passages and make it difficult to sleep. To soothe your nasal passages, the National Institute of Health suggests using a humidifier, which is not practical to bring on board. Instead, use nose drops or inhale a cup of hot tea, water, or coffee.
It is recommended to drink 8 ounces of water for each hour you are in the air to combat the dry air. Avoid caffeine and alcohol, as these can disrupt your sleep patterns and contribute to dehydration. Instead, opt for hydrating beverages like herbal tea. Dehydration can make you feel tired, impact your mood, and cause headaches. It can also worsen the symptoms of jet lag and make long flights even more dehydrating.
To ensure you stay hydrated, bring an empty refillable water bottle and fill it up after passing through security. This will help you avoid having to repeatedly ask the flight attendants for water. Staying hydrated will not only help you feel more comfortable during your flight but will also improve your overall travel experience.
Magnesium Glycinate vs. L-Threonate: Better Sleep?
You may want to see also
Explore related products
Wear layers
Dressing in layers is a great way to prepare for sleep on a plane. This allows you to adjust your temperature more easily, and is especially useful as the plane's temperature can fluctuate during the journey. It is also a good idea to bring a soft, oversized scarf that can double as a blanket, keeping you warm when the plane is cold, and is easy to remove and tuck away when not needed.
Wearing layers is also helpful if you are too warm, as you can simply remove a layer. This is important as being too cold or too warm can disrupt your sleep. It is also recommended to bring extra socks to keep your feet cozy and warm.
It is a good idea to change into comfortable clothes before you settle down to sleep. This can help get you into the mindset of winding down and preparing for sleep.
In addition, it is important to stay hydrated, and drinking herbal tea can help achieve this, as well as having a soothing effect. It is best to avoid caffeine and alcohol, as these can disrupt your sleep patterns and contribute to dehydration.
Appalachian Trail Shelters: Sleeping Gear Essentials
You may want to see also
Explore related products
Block out light and noise
Light and noise can be major distractions when trying to sleep on a plane. To block out the light, a good-quality eye mask can be a simple yet effective solution. Look for one that is concave on the inside, like the Kitsch sleep mask available on Amazon, which also prevents AirPods from falling out.
To block out noise, you can try earplugs or noise-cancelling headphones. If you opt for headphones, consider playing pink noise instead of white noise. Pink noise decreases in intensity as the frequency increases, mimicking sounds from nature like beach waves, steady rainfall, and rustling leaves. A study found that listening to pink noise decreased the time it took for participants to fall asleep.
If you're looking for a more natural way to block out noise, consider drinking herbal tea. Turkish Airlines, for example, offers a selection of herbal teas designed to promote relaxation. Alternatively, you can bring your own tea bags, such as Sloane Yogi Egyptian licorice mint tea.
It's worth noting that caffeine and alcohol can disrupt your sleep patterns and contribute to dehydration, so it's best to avoid them if you're aiming for a restful sleep during your flight.
Car Naps: Comfort, Convenience, and Better Sleep
You may want to see also
Frequently asked questions
There are several ways to improve your sleep quality on a plane. Firstly, choose a window seat, which provides a surface to lean against and better control over light exposure. Stay hydrated by drinking 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. Block out light with an eye mask and use earplugs or noise-canceling headphones to minimize noise. Dress in layers to easily adjust your temperature, and bring a soft scarf or blanket for added warmth.
It's important to plan ahead and create a favorable sleep environment. Pack essential items like an eye mask, earplugs or headphones, a travel pillow, warm clothing, and extra socks. Avoid screens, including in-flight entertainment, and practice relaxation techniques such as deep breathing or gentle stretching exercises. You can also try meditation or listen to pink noise, which has been found to decrease sleep onset time.
If you're traveling across multiple time zones, start adjusting your sleep schedule before your flight. Eat meals and perform daily routines according to your destination's time zone to speed up the adjustment. On the plane, set your watch to the local time and try to sleep, eat, and get sunlight accordingly. Avoid eating if it's nighttime at your destination, and be mindful that high-calorie diets may hinder adaptation to the new time zone.
Melatonin supplements are popular 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, especially if you have health conditions or are taking other medications.
