Gina Johnson
Falling asleep on a plane can be challenging due to the uncomfortable seating, noise, motion, light, and other people. However, some people find it easier to sleep on a plane than in other public places. This may be because being on a plane removes outside distractions, and the white noise of the plane engine, dim lighting, and cool temperature can be soothing. Additionally, people may be more tired than usual due to early mornings or late nights before a flight, which can make it easier to fall asleep.
| Characteristics | Values |
|---|---|
| Temperature | Science suggests that the temperature for optimal sleep is between 60 and 67 degrees Fahrenheit. |
| Noise | Use noise-canceling headphones to block out the constant noise of the plane and passengers. |
| Light | Use a high-quality sleep mask to block out light. |
| Comfort | Dress in layers, bring a blanket, and use a neck pillow to support your neck. |
| Medication | Melatonin, Benadryl, and Ambien can help you sleep, but they may have side effects. |
| Food and drink | Avoid caffeine and alcohol. Eat a light, non-greasy meal a couple of hours before the flight. |
| Routine | Stick to your bedtime routine as much as possible, such as switching off screens and brushing your teeth. |
| Seat choice | Choose a seat far from the lavatories, preferably a window seat, and lean back slightly in your seat. |
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What You'll Learn
- The plane's motion and white noise may help some people sleep
- Being cut off from the outside world's distractions can help you sleep
- The dim lighting and cool temperature of the plane can induce sleep
- Choosing the right seat, wearing comfortable clothes, and using travel pillows can help
- Staying hydrated and avoiding caffeine and heavy meals can aid sleep
The plane's motion and white noise may help some people sleep
The motion and noise of a plane can be soothing to some people, helping them to fall asleep. For those who struggle to sleep in public places, being on a plane can be a happy exception. The constant, low rumble of the engines and the white noise of the air conditioning can block out other sounds and create a soothing, calm environment.
Some people find it easier to sleep on planes simply because they are more tired than usual. Being sleep-deprived or having a sleep disorder can make it easier to fall asleep in an otherwise uncomfortable environment. For those with insomnia, a plane can provide a welcome break from their usual sleep environment, which they may associate with tossing and turning. The plane ride may feel like a mini-vacation, providing a sense of relaxation and calmness that can aid sleep.
The motion of the plane can also be a factor in helping people sleep. The gentle rocking and vibration of the aircraft can be soothing, like being rocked to sleep as a baby. The movement can also help to mask the feeling of being stationary, which some people find unsettling when trying to sleep.
To enhance the chances of falling asleep on a plane, it is recommended to create a comfortable environment. This can include optimizing the temperature, using a neck pillow or blanket, wearing noise-cancelling headphones, and employing sleep aids such as melatonin or lavender oil.
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Being cut off from the outside world's distractions can help you sleep
Being in an enclosed space, thousands of feet in the air, with no access to the internet or the ability to make phone calls, can be incredibly freeing. While it may seem counterintuitive, being cut off from the outside world can help you sleep better on a plane.
For many people, the constant distractions of everyday life can make it difficult to wind down and relax. The stress of work, family, and social obligations can keep the mind active and alert, making it hard to fall asleep. On a plane, however, these distractions are physically inaccessible. You are temporarily freed from the burden of responding to emails, checking social media, or worrying about the tasks on your to-do list.
The monotony of a long flight can also act as a natural sedative. The constant drone of the engines, the dull roar of the air conditioning, and the lack of physical space to move around can create a sense of calm and stillness. The body and mind are given a rare opportunity to slow down and enter a state of rest.
Additionally, the physical separation from your daily life can provide a sense of emotional detachment. Being removed from the places, people, and situations that may be causing you stress or anxiety can give you a new perspective and a sense of relief. This emotional distance can help you feel more relaxed and better able to sleep.
Furthermore, the simple act of being a passenger on a plane can be comforting. You are not responsible for navigating or making any important decisions. You can surrender control and trust that the pilots and flight crew are taking care of everything. This sense of security and reliance on others can be soothing and conducive to sleep.
While sleeping on a plane may not be ideal due to the noise, bright lights, and cramped conditions, the unique environment and sense of detachment from the outside world can sometimes be just what you need to get a good night's rest.
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The dim lighting and cool temperature of the plane can induce sleep
The human body has three core requirements for an ideal sleep environment: cool, dark, and quiet. Planes can provide all three of these conditions, which may explain why some people sleep better on planes.
Firstly, planes are usually kept at a cool temperature. Science suggests that the temperature for optimal sleep is between 60 and 67 degrees Fahrenheit (15.5 and 19.4 degrees Celsius). While cabins are generally kept between 71 and 75 degrees Fahrenheit (21.6 and 23.8 degrees Celsius), this is still a relatively cool temperature that can induce sleep.
Secondly, planes have dim lighting. During night-time flights, the lights are usually turned off or dimmed, creating a dark environment that can promote sleep.
Additionally, the hum of the plane engines and the white noise of the ventilation system can create a soothing background noise that may help some people sleep. The use of noise-cancelling headphones can further enhance this effect by blocking out other noises such as talking, laughing, and crying babies.
The confined and cramped nature of plane seats can also be a factor in inducing sleep. While this may be uncomfortable for some, the restricted movement can be soothing for others, similar to the comfort of swaddling a baby.
Furthermore, the reduced air pressure and humidity in plane cabins can have a calming effect on the body. The lower humidity can make it easier to breathe and may reduce allergies or nasal congestion, making it easier to sleep.
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Choosing the right seat, wearing comfortable clothes, and using travel pillows can help
Choosing the right seat can make a huge difference when it comes to sleeping on a plane. A window seat is generally considered the best option for sleeping, as it offers something to lean on. However, if you are someone who frequently gets up to use the restroom, an aisle seat might be more convenient to avoid disturbing your fellow passengers.
Wearing comfortable clothes is essential for a good night's sleep on a plane. Opt for loose-fitting, soft clothing made from breathable fabrics. Layers are also key, as planes can vary in temperature. Bring a sweater or a light jacket that you can easily take on and off, and consider packing a change of clothes if you're travelling between climates.
Using a travel pillow can significantly improve your sleep quality on a plane. Look for a pillow that provides ample support for your neck and head while being soft and plush. The Bcozzy travel pillow, for example, is designed to support your chin and prevent your head from nodding forward while sleeping. Additionally, if you plan to use noise-cancelling headphones, choose a pillow that accommodates them, such as the Bcozzy or the Travelrest Nest Ultimate.
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Staying hydrated and avoiding caffeine and heavy meals can aid sleep
Staying hydrated is essential for overall health, and it can also help you sleep better on a plane. Alcohol and caffeine are diuretics, meaning they increase the need to urinate and can cause dehydration. Alcohol may help you fall asleep initially, but it can disrupt REM sleep and cause insomnia later, so it's best to avoid it if you're looking for a restful sleep during your flight.
Instead of coffee or alcohol, opt for herbal tea or water to stay hydrated. Some herbal teas, such as Egyptian licorice mint tea, have a soothing effect and can help you relax and prepare for sleep. It's also important to remember that the humidity in airplane cabins is usually less than 20%, which can dry out your nasal passages and make it harder to sleep. So, staying hydrated is crucial to counteract these dry conditions.
Avoiding caffeine is also beneficial for improving sleep quality on a plane. Caffeine is a stimulant that can keep you alert and make it difficult to fall asleep. If you're trying to sleep during your flight, it's best to avoid coffee, tea, and other caffeinated beverages. Instead, go for decaffeinated options or herbal teas that can promote relaxation.
In addition to staying hydrated and avoiding caffeine, it's recommended to avoid heavy meals before and during your flight. Heavy or greasy meals can make you feel uncomfortably full and cause indigestion, making it harder to fall asleep. Instead, opt for a light, non-greasy meal a couple of hours before your flight. Bananas, for example, are a good choice as they contain magnesium and potassium, which can help regulate blood pressure and induce sleep. It's also a good idea to avoid eating right before you try to sleep. If you're hungry closer to your bedtime, a light snack may be more suitable.
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Frequently asked questions
There are several factors that could contribute to better sleep on a plane. Firstly, the white noise of the plane engine, the dim lighting, and the cool temperature may help create a relaxing atmosphere. Secondly, being forced to sit still and do nothing can induce sleepiness. Lastly, the cabin pressure lowers as the plane climbs in altitude, leading to a slight decrease in oxygen density, which can make you feel sleepy.
Here are some tips to improve sleep quality on a plane:
- Choose a window seat to rest your head comfortably.
- Wear an eye mask to block out excess light.
- Use noise-canceling headphones or earplugs to reduce noise.
- Bring a travel pillow for neck support.
- Stay hydrated by drinking plenty of water.
- Avoid caffeine, as it can disrupt your sleep.
Preparing for your flight can also improve your sleep quality on the plane. Here are some tips:
- Stay up a little later than usual the night before and get up early the morning of the flight to induce sleepiness.
- Eat a light, non-greasy meal a couple of hours before the flight.
- Exercise before your flight, as it is linked to better sleep.
- Reduce travel-related stress and anxiety by organizing your travel plans in advance.
