Evie Summers
Sleeping on a plane can be challenging, but there are several strategies that can help you get some rest during your flight. From choosing the right seat to creating a comfortable environment, here are some tips to help you sleep better on your next flight. Firstly, consider the type of seat you prefer. Window seats offer something to lean on and allow you to control the window shade, while aisle seats are more convenient for those who need to use the bathroom frequently. Additionally, try to optimize your environment by dressing in layers, using a neck pillow, eye mask, and noise-cancelling headphones, and creating a ritual that signals to your body that it's time for sleep. Staying hydrated and avoiding caffeine and alcohol can also improve your sleep quality. Finally, if you're travelling across time zones, adjusting your schedule before your flight and eating meals according to your destination's time zone can help improve your sleep.
| Characteristics | Values |
|---|---|
| Choose a flight | Opt for a direct flight and a departure time close to your usual bedtime |
| Adjust your sleep schedule | Start adjusting your sleep schedule days ahead of the flight to accommodate your destination's time zone |
| Eat accordingly | Avoid eating on the plane if it's nighttime in your new time zone; eat high-calorie foods |
| Stay hydrated | Avoid caffeine and alcohol; drink herbal tea and water |
| Dress comfortably | Wear layers and comfortable clothes |
| Use accessories | Use a neck pillow, eye mask, earplugs, and noise-canceling headphones |
| Choose your seat wisely | Book a window seat for support or an aisle seat if you need the bathroom frequently |
| Use medication | Consult a doctor about sleeping aids like melatonin, Ambien, or Benadryl |
| Prepare for bed | Change into comfy clothes, brush your teeth, and follow a simplified skincare routine |
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What You'll Learn
Adjust your sleep schedule before the flight
Adjusting your sleep schedule before a flight can be a great way to combat jet lag and ensure you're well-rested when you arrive at your destination. This is especially important if you're travelling across multiple time zones, as your body will need to adjust to a new sleep and meal schedule.
One way to do this is to shift your sleep schedule gradually in the days leading up to your flight. For example, if you're travelling to a time zone that is three hours ahead, start by adjusting your sleep schedule by one hour each day for the three days before your flight. This might mean going to bed and waking up an hour earlier each day, or vice versa, depending on whether you're travelling east or west.
Another strategy is to start living by the schedule of your destination as soon as possible. Set your watch to the time in your destination's time zone and try to sleep, eat, and get sunlight accordingly. This can help your body begin to adjust to the new time zone even before you arrive. For example, if it's nighttime in your destination, avoid eating on the plane, as this can slow down the process of acclimating to the new time zone.
Additionally, staying hydrated is crucial when adjusting your sleep schedule before a flight. The dry air in plane cabins can dehydrate you, making jet lag symptoms like headaches, fatigue, and dizziness worse. Drink plenty of water before and during your flight, and avoid caffeine and alcohol, as these can dehydrate you further.
Finally, be mindful of what you eat before and during your flight. High-calorie diets may prevent adaptation to your new time zone, so opt for healthy, filling snacks instead. Bananas, for example, are a great snack as they contain magnesium and potassium, which can help regulate blood pressure and induce sleep.
By following these tips and adjusting your sleep schedule before your flight, you'll give yourself the best chance of arriving at your destination well-rested and ready to go.
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Choose a comfortable seat
Choosing a comfortable seat is a key part of getting a good night's sleep on a plane. If you're a frequent bathroom user, an aisle seat is the most courteous option. However, if you're looking for a good night's sleep, a window seat is the best option. This is because you can rest your head on the window or wall, and you won't be disturbed by passengers headed to the bathroom.
If you're flying to a destination with a significant time zone change, it's a good idea to start adjusting your sleep schedule before your flight. This can include shifting your meal and exercise times to align with your destination's time zone. You can also try to choose a flight that departs at a time close to when you would normally fall asleep.
When selecting your seat, keep in mind that bulkhead seats offer more legroom, but they may be noisier due to their proximity to the restrooms and galley. If you have long legs, avoid storing large items under the seat, as this will limit your space.
To make your seat more comfortable, consider bringing a neck pillow, eye mask, and earplugs or noise-cancelling headphones. These items will help you create a cozy environment and block out light and noise. Additionally, wearing comfortable and loose clothing, such as layers, will help you adjust your temperature during the flight.
While it can be tempting to consume caffeine or alcohol during your flight, it's best to avoid these as they can dehydrate you and disrupt your sleep. Instead, opt for herbal tea, which can help you relax and improve your digestion. Staying hydrated is crucial, as dehydration can worsen the symptoms of jet lag.
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Wear comfortable clothing
Comfortable clothing is a must when you're trying to sleep on a plane. The temperature on planes can vary, so wearing layers is a good idea. This way, you can adjust your clothing to suit your comfort level. Bring a soft, oversized scarf that can double as a blanket to keep you warm, and remove it if the plane is too warm.
It's also important to wear comfortable shoes. Your feet can swell on planes due to cabin pressure and lack of movement, so avoid tight or restrictive footwear. If you're on an overnight flight, consider taking off your shoes and putting on a pair of fuzzy socks to help you relax and get some rest.
Avoid caffeine and alcohol before and during your flight, as these can negatively impact your sleep. Instead, opt for herbal tea, which can have a soothing effect and help you sleep better.
If you're thinking about taking any sleeping aids, consult your doctor first. While melatonin, for example, can be helpful, it needs to be taken a few hours before your flight.
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Use travel accessories
Travel pillows are a must-have accessory for sleeping on a plane. They provide neck support, ensuring you don't end up resting your head on your seatmate's shoulder. Memory foam pillows, such as the Cabeau Evolution S3 Travel Neck Pillow, are highly recommended by experts. Additionally, a portable footrest that loops around the tray table can elevate your feet, mimicking a sleep position and enhancing comfort.
If you're seated in the middle seat, travel accessories become even more crucial for a comfortable journey. An eye mask can block out light from open shades, interior lighting, or your neighbour's reading light, creating a dark environment conducive to sleep. A comfortable, slightly weighted eye mask like the Kitsch Satin Sleep Mask can also help relax your nerves and signal to flight attendants that you don't want to be disturbed.
Noise-cancelling headphones or earplugs are another essential travel accessory for sleeping on planes. They can effectively block out loud neighbours, crying babies, and the constant white noise of the plane, allowing you to create a quiet space for rest.
To maintain proper hydration, which is crucial for combating jet lag, bring a water bottle on board and sip from it frequently. The Aerospace Medical Association recommends drinking an 8-ounce glass of water every hour during your flight. Additionally, consider packing compact reusable toiletry bottles filled with your favourite moisturisers and serums to combat the dehydrating effects of plane air on your skin.
Lastly, while not exactly a travel accessory, choosing the right seat can significantly impact your sleep quality. Window seats offer something to lean on when sleeping and allow you to control the window shade. However, if you anticipate frequent bathroom trips, an aisle seat might be more suitable to avoid disturbing your neighbours.
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Avoid caffeine and alcohol
If you're looking to get some sleep on a plane, it's best to avoid caffeine and alcohol. While a glass of wine or a caffeinated drink might be tempting, especially with the stresses of travel, these are not good for sleep quality. Alcohol may help you fall asleep faster, but it will disrupt your sleep, and the dehydration caused by alcohol and high altitude will leave you with a headache and feeling unwell. Caffeine will interfere with the onset of sleep, so it's best to avoid it before your flight.
Alcohol and caffeine can also dehydrate you, and the dry air in the plane will only make this worse. Drinking plenty of water is essential to avoid the negative effects of dehydration, such as headaches, fatigue, and dizziness. Bring a bottle of water with you, and make sure you sip from it regularly.
If you usually rely on caffeine to get through the day, you might want to consider other ways to stay awake before your flight, such as getting a good night's sleep the night before, exercising in the morning, or taking a nap in the airport before your flight. If you're well-rested before your flight, you might not need that caffeine hit, and you'll be more likely to fall asleep on the plane.
If you're worried about falling asleep without the help of alcohol, there are other ways to prepare. You could try adjusting your sleep schedule before your flight to match your destination's time zone, or you could take melatonin, which is a natural hormone that helps induce sleep. However, melatonin is not available over the counter in all countries, and it's a good idea to consult a doctor before taking any sleep aids.
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