Whether you're heading on a long-haul flight or a short trip across the country, sleeping on a plane can be tricky. The cramped space, noise, and lack of comfort often make it difficult to get the restful sleep you need. However, with a few simple strategies, you can maximize your chances of catching some shut-eye and arrive at your destination feeling refreshed. Here are some essential tips to help you sleep better on a plane.
1. Choose the Right Seat
Your seat selection can have a huge impact on your ability to sleep. Here are a few considerations for selecting the best seat:
- Window seat: Opt for a window seat if possible. Not only will it give you something to lean against, but it also keeps you from being disturbed by the aisle traffic or a seatmate.
- Avoid the back row: The back row is often near the bathroom and can be subject to more foot traffic and noise. Plus, the seats don’t recline as much.
- Seat with extra legroom: If you can, choose a seat with more space, such as in the exit row or bulkhead. More legroom can make sleeping much more comfortable.
2. Dress Comfortably
Comfort is key when trying to sleep on a plane. Tight or restrictive clothing can make it harder to relax. Consider these tips:
- Layer up: Airplane cabins are often chilly, so bring layers like a hoodie, scarf, or blanket to keep warm.
- Loose, comfortable clothing: Choose clothes that won’t dig into your skin or restrict your movement. Stretchy pants, soft shirts, and comfortable socks can help you relax.
- Compression socks: These can help with circulation during long flights and prevent swelling, making it easier to sleep.
3. Bring Sleep Aids
Sometimes a little extra help is needed to get comfortable enough to sleep on a plane. Here are some sleep aids you might want to consider:
- Travel pillow: A neck pillow can provide extra support and prevent neck pain. U-shaped or memory foam pillows are popular choices.
- Eye mask: Blocking out light is crucial for sleep. An eye mask can help you create a dark environment even in a brightly lit cabin.
- Earplugs or noise-canceling headphones: Noise is one of the biggest disruptions to sleep on a plane. Earplugs or noise-canceling headphones can help drown out the hum of the engine or chatter from other passengers.
- Sleep spray: Some people find that aromatherapy helps with relaxation. A calming sleep spray with lavender or chamomile can help you unwind.
4. Hydrate, but Don’t Overdo It
Keeping hydrated is essential for staying comfortable during your flight, but drinking too much water right before sleeping can lead to frequent bathroom trips. Try to drink enough water to stay hydrated without overloading your bladder.
- Avoid caffeine and alcohol: Both can disrupt your ability to sleep. While alcohol may initially make you feel drowsy, it can lead to restless sleep. Caffeine will keep you awake, so avoid it before and during your flight.
5. Set Your Body Clock to the Destination Time Zone
If you’re flying across multiple time zones, adjusting your body clock to your destination time zone before you board can help ease jet lag. Try these tricks:
- Adapt your schedule: A few days before your flight, start shifting your eating and sleeping habits to match the time zone of your destination.
- Sleep according to the new time zone: If you’re flying during the day but arriving in the evening, try staying awake until your new local bedtime. If you’re flying overnight, adjust your sleep schedule to match your destination’s time zone.
6. Use Relaxation Techniques
Relaxation techniques can help you calm your mind and prepare for sleep. Here are some methods to try:
- Deep breathing: Focus on slow, deep breaths to calm your nervous system. Try inhaling for four seconds, holding for four seconds, and exhaling for four seconds.
- Progressive muscle relaxation: Tense and release different muscle groups, starting from your toes and working your way up to your head. This helps release physical tension and prepares your body to sleep.
- Visualization: Picture a peaceful scene, such as a beach or forest, and focus on the calming imagery to distract your mind from any discomfort.
7. Don’t Forget a Blanket or Shawl
Many flights provide blankets, but they can be small and uncomfortable. If you're prone to getting chilly, bring your own blanket or shawl. A soft, cozy blanket can make a huge difference in your comfort and help you fall asleep faster.
8. Try to Stay Relaxed
Finally, the most important thing to remember is to stay relaxed. Flying can be stressful, and if you’re constantly worried about getting sleep, it might become even harder. Focus on your breathing, stay calm, and don’t put pressure on yourself to sleep right away.
It’s also worth remembering that some rest is better than none. Even if you can’t fall into a deep sleep, closing your eyes and relaxing can still leave you feeling more refreshed than if you stayed wide awake for the entire flight.
9. Eat Light Before Sleeping
Heavy meals can cause discomfort and indigestion, making it harder to sleep on a plane. Opt for lighter meals, such as a salad, soup, or a sandwich, and avoid overly spicy or greasy foods. If you're hungry before bed, consider a light snack, like nuts or yogurt, that won’t weigh you down.
Final Thoughts: Make the Most of Your Flight
Sleeping on a plane can be challenging, but it’s not impossible. By following these tips—choosing the right seat, dressing comfortably, using sleep aids, staying hydrated, and practicing relaxation techniques—you can significantly improve your chances of getting some restful sleep. A little extra preparation can help you arrive at your destination feeling more refreshed and ready to tackle your plans. Sweet dreams at 30,000 feet!