Miya Pearson
Sleeping on a plane is challenging, especially on long-haul flights. However, with careful planning and some clever strategies, you can improve your chances of getting some rest. Firstly, it's important to prepare before the flight by adjusting your sleep schedule to align with your destination's time zone. Choosing the right seat is also crucial; window seats offer something to lean against, while bulkhead seats prevent reclining but may be noisier. To enhance comfort, wear loose, comfortable clothing and bring items like neck pillows, eye masks, and noise-canceling headphones. Avoid caffeine and alcohol, and stay hydrated. While sleep aids can help, consult a doctor first. Ultimately, managing expectations is key, as no night of sleep on a plane will be as restful as your bed at home.
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What You'll Learn
Choose the right seat
Choosing the right seat is crucial for sleeping through a flight. While some travellers prefer the window seat so they have something to lean against, others prefer seats located further from the galley or restrooms to avoid the commotion of people passing by. If you're seated by the window, you won't have to get up when your neighbour wants to use the bathroom. However, the window seat may not always be the best choice, as it's sometimes closer to the restrooms and galley, which can be distracting.
If your flight is leaving around the time you'd normally go to bed, your body is already primed for sleep. But if your flight is in the afternoon or evening, consider hitting the gym or going for a run before you leave for the airport, so you're tired by the time you board.
If you're a light sleeper, being seated near the galley or restrooms is a no-go. Bulkhead seats mean no one can recline into your space, but they're often located near the restrooms and galley. If you're taking a red-eye flight, book a window seat and bring noise-cancelling headphones, an eye mask, and your own blanket and pillow.
To maximise your sleep time, choose a direct flight if possible. Two four-hour flights might allow you to sleep for a few hours total, but one eight-hour flight lets you settle in and get cosy for a longer stretch.
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Wear comfortable clothing
Comfortable clothing is a must when trying to sleep on a flight. Jeans are a no-go, according to John Breese, a frequent air traveler and CEO of Happysleepyhead.com, as they can squeeze your belly. Instead, opt for loose and comfortable clothing. Breese also recommends wearing something with long sleeves and pants as planes can get cold. Warm socks are also a good idea.
Layering is a great way to prepare for the varying temperatures on a plane. You can always remove a layer if you get too warm. A cardigan or sweater is a good choice for staying warm and cozy. It's important to remember that your comfort is key when trying to sleep on a flight, and a slightly cold airplane can be disruptive to your rest.
You may also want to consider bringing a blanket for extra warmth and to remind you of your normal sleep routine. This can be the plane's blanket, but remember to fasten your seatbelt over it so flight attendants know you're buckled up and won't disturb you. Alternatively, you can bring your own blanket for added comfort and familiarity.
In addition to wearing comfortable clothing, you might also want to consider other items that can aid your sleep. An eye mask and noise-canceling headphones can help block out light and noise distractions. A neck pillow will provide support for your head, and you might also want to bring your own pillow for added comfort.
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Avoid caffeine, alcohol, and food that can disrupt sleep
It can be tempting to consume caffeine, alcohol, or other food and drinks that can disrupt your sleep while on a flight. However, it is important to avoid these if you want to sleep through the whole flight. Here are some tips to help you avoid caffeine, alcohol, and disruptive foods and drinks:
Avoid Caffeine
Go light on caffeine the day of your flight, or avoid it entirely if possible. Caffeine can interfere with your sleep, so it is best to opt for decaffeinated herbal tea or sparkling water instead. If you are used to having a beverage, there are plenty of alternatives to caffeinated drinks.
Avoid Alcohol
Alcohol might help you fall asleep initially, but it typically makes sleep quality worse. It can disrupt your sleep cycle and lead to dehydration, increasing bodily discomfort and making it harder to sleep. It is best to avoid alcohol before and during your flight. Instead, stay hydrated by drinking plenty of water.
Avoid Disruptive Foods
If certain foods make it difficult for you to sleep normally, avoid consuming them before and during your flight. Eating according to your new time zone while in-flight can speed up the adjustment to the new time zone. For example, if you land at night, try to resist eating until breakfast time in your new location.
Meal Timing
It is recommended to eat a couple of hours before your flight so you have time to digest before trying to sleep. Dr. Skiba suggests eating something low in salt to prevent water retention. Additionally, if you are experiencing a significant time zone change, consider starting to eat meals the day before as if you were in your future time zone. This can help improve your sleep quality during the flight.
By following these tips and being mindful of your caffeine, alcohol, and food intake, you can increase your chances of sleeping through your flight.
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Use sleep aids like pillows, blankets, eye masks, and earplugs
Sleeping on a plane is challenging, even for seasoned travelers. However, using sleep aids like pillows, blankets, eye masks, and earplugs can greatly improve your chances of getting some rest during a flight.
A neck pillow can significantly enhance your comfort, especially if you usually sleep with a pillow. Airplane seats often lack sufficient neck support, so a travel pillow can make a big difference. If you don't have a travel pillow, you can try using the folded pads sometimes found on the back of headrests.
Bringing your own blanket is also a good idea. Planes can get chilly, and having a blanket can help you stay warm and cozy. Additionally, using a blanket can be a familiar part of your sleep routine, making it easier to fall asleep. Remember to fasten your seatbelt over the blanket so flight attendants know you're buckled up.
An eye mask is another essential item for sleeping on a plane. It can help block out light and movement, allowing you to create a darker, more peaceful environment for sleep.
Lastly, earplugs or noise-canceling headphones can be extremely helpful in drowning out the various noises on a plane, such as loud neighbors, crying babies, and the plane's engine noise. Noise-canceling headphones can also be paired with soothing music or white noise apps to create a relaxing atmosphere.
Combining these sleep aids and creating a comfortable environment can greatly improve your chances of getting some rest during a flight.
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Adjust your sleep schedule before the flight
Adjusting your sleep schedule before a flight is a good way to ensure you get some rest while travelling. If you're taking a red-eye flight, it's a good idea to prepare by adjusting your internal clock to sync with your destination's time zone. This can be done by setting your watch to the time in your destination's time zone when boarding the plane and trying to sleep, eat and get sunlight accordingly. You can also start adjusting your sleep schedule in the days leading up to your flight by going to bed an hour earlier, then two hours earlier, and so on. This is especially useful if you're travelling to a time zone that is significantly different from your own.
If you're taking a long-haul flight, it's important to keep in mind that your body may be more tired or energized at different times, depending on the time zone you're travelling to. Try to avoid eating on the plane if it's nighttime at your destination, as a 2017 study found that eating according to your new time zone while in-flight can speed up the adjustment. It's also beneficial to start thinking about other routine activities, such as exercise, and try to do them at the time you would be doing them in your new time zone. For example, if you usually exercise at 6 am in your current time zone, start exercising at 6 am in your future time zone the day before your flight.
Additionally, it's important to remember that alcohol and caffeine can disrupt your sleep, so it's best to avoid them before and during your flight. Instead, opt for herbal tea or water to stay hydrated. Dehydration can worsen the symptoms of jet lag and long flights are especially dehydrating, so make sure to drink plenty of water throughout your journey.
By adjusting your sleep schedule and following these tips, you can improve your chances of getting some rest on your flight and make your trip more enjoyable.
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Frequently asked questions
Here are some tips to help you sleep through your flight:
- Choose a window seat so you have something to lean against.
- Wear loose, comfortable clothing.
- Avoid caffeine and alcohol before and during the flight.
- Stay hydrated by drinking plenty of water.
Here are some items that could help you sleep through your flight:
- Eye mask to block out light.
- Noise-cancelling headphones or earplugs to block out noise.
- Travel pillow or neck pillow to support your head and neck.
- Your own blanket for extra warmth and comfort.
Here are some things you can do before your flight to increase your chances of sleeping through it:
- Adjust your sleep schedule to match your destination's time zone.
- Choose a direct flight to maximise your sleep time.
- Avoid caffeine and alcohol the day before and the day of your flight.
- Get some exercise or wear yourself out before the flight to tire yourself out.
There are some over-the-counter sleep aids and medications that can help you sleep through a flight. However, it is important to consult your doctor before taking any new medications. Here are some options to consider:
- Melatonin: A sleep hormone that can help regulate your sleep schedule when taken at the correct time and dosage.
- Sleeping pills: These can help you fall asleep, but be aware of potential side effects and grogginess upon landing.
- Ativan: A fast-acting anti-anxiety medication with zero side effects or residual drowsiness, according to a travel concierge.
