Struggling to sleep on a plane is a common issue. Airplane seats could very well make it into the top 10 list of most uncomfortable things, just behind the awkwardness of running into an ex with a new partner. But let’s not dwell on that. The challenge of falling asleep surrounded by strangers, noisy cabin conditions, and less-than-ideal seating can make any flight feel interminable. Fortunately, there are several strategies to help you catch some quality sleep and start your trip on a positive note.
Managing noise is one of the most crucial aspects of getting some rest while flying. Planes are filled with a variety of disruptive sounds: the hum of the engines, intercom announcements, and the occasional snore from a nearby passenger. To mitigate these disturbances, consider using earplugs. While some airlines provide them for a fee, investing in a high-quality pair can make a significant difference. For those who aren’t comfortable with earplugs, wearing headphones, even without music, can help muffle ambient noises. Noise-cancelling headphones, like the Bose QuietComfort series, are another excellent option, as they can block out most disruptive sounds even when not in use. Additionally, playing white or brown noise through a device or app can create a more soothing environment conducive to sleep.
Your diet, both before and during the flight, also plays a significant role in your ability to rest. Staying hydrated in the days leading up to your trip is essential. On the day of the flight, it’s best to avoid excessive sugar, carbs, caffeine, and alcohol. While a celebratory drink might be tempting, alcohol can disrupt your sleep patterns, so consume it in moderation if at all.
For some travelers, sleep aids like melatonin or CBD gummies can be beneficial. It’s important to test these aids before your trip to see how your body reacts. Timing them correctly can also make a difference: use them to help you sleep longer on westward flights or to adjust your body clock for eastward flights. Always consult with your doctor before starting any new supplements.
Choosing the right seat can greatly impact your ability to sleep. Opting for a window seat allows you to lean against the side of the plane and minimizes disruptions from other passengers. Seats near the bathrooms or galley areas are often busier and noisier, so picking a spot away from these high-traffic zones can contribute to a more restful experience.
Comfort is key when trying to sleep on a plane. Wearing loose, soft clothing can make the seat more bearable. Investing in a high-quality neck pillow is also a good idea to avoid waking up with a stiff neck. A light-blocking sleep mask can further enhance your comfort by creating a dark environment conducive to sleep.
Before your flight, engaging in a workout can help tire you out, making it easier to sleep once you’re on board. However, be sure to give yourself enough time to decompress and navigate the airport without rushing, as heightened adrenaline or anxiety can interfere with your ability to relax.
Maintaining your regular nighttime routine as much as possible can also help. Change into comfortable clothes, brush your teeth, and follow your usual pre-sleep rituals. Limiting screen time and distractions can further aid in making the transition to sleep smoother.
When flying across time zones, managing your circadian rhythm is essential. Apps like Timeshifter can help you adjust your sleep schedule according to your destination’s time zone. Gradually shifting your sleep schedule a few days before your trip can also make a significant difference.
By incorporating these strategies, you can improve your chances of getting a good night’s sleep on your next flight and begin your vacation feeling refreshed and ready to go. Safe travels and sweet dreams!
As usual, I always purchased seat next to the window and it helping a lot.
👍🏻