Travelers dream of arriving at their destination well-rested, yet the confines of an airplane cabin can often make this challenging. The droning engine noise, the periodic disturbances, the cramped seats: all conspire against our body’s yearning for sleep.

But fear not! Whether you’re jetting off for business, pleasure, or the sheer joy of exploration, this guide unveils useful tips to help you embrace the realm of dreams amidst the clouds. After all, a well-rested traveler can appreciate the world with clearer eyes and a rejuvenated spirit. So, join us on this journey towards sleep-filled flights.

Seat Selection

Seat choice can have a huge influence on your ability to achieve quality sleep on a plane. Window seats, for instance, offer the dual advantage of a side wall to lean against and fewer disturbances from fellow passengers moving in the aisle. Furthermore, selecting a seat away from high-traffic areas, such as lavatories or the galley, minimizes interruptions from noise and movement. On the other hand, aisle seats can be ideal for those who anticipate making frequent trips to the restroom or want the flexibility to stretch without bothering fellow passengers.

Also, keep in mind that there are most likely more comfortable seats on your plane, if you’re willing to pay for that extra comfort. For longer flights, premium economy or business class might be worth the investment due to the wider seats and increased legroom they offer.

Physical Preparations

The decisions you make about your body before and during a flight can significantly impact your ability to rest. Firstly, consider your meal choices. Opting for lighter snacks over heavy meals can prevent feelings of discomfort and bloating, which can be disruptive to sleep. Hydration is another essential factor; the cabin’s dry environment can lead to dehydration, which can negatively affect sleep quality. While it’s important to drink water, balance is key to avoid excessive bathroom trips.

Also, go easy on the caffeine, which can delay the onset of sleep and reduce its quality by interrupting the sleep cycle and increasing nighttime awakenings. And while alcohol might initially induce drowsiness, it often disrupts the second half of the sleep period, leading to fragmented sleep and reducing the proportion of restorative REM sleep.

Also, keep in mind that the days of dressing up in your finest for travel are long long gone. (And good riddance.) Be sure to wear loose and comfortable attire and avoid tight-fitting shoes. Also, consider wearing compression socks, especially for longer flights, to help with blood circulation and reduce the risk of deep vein thrombosis (DVT). Lastly, remember the importance of movement. Long periods of inactivity can cause stiffness and reduce blood circulation. Making it a point to occasionally stand, stretch, or take a brief walk can prevent these issues and aid in overall relaxation.

Technology and Entertainment

In our digital age, technology can be a traveler’s ally in the quest for in-flight rest. Many find solace in apps that play white noise or soothing music, creating a calming bubble in the often-noisy cabin environment. Noise-cancelling headphones are also very useful for blocking out the drone of the plane’s noises.

However, while devices can be beneficial, it’s essential to be mindful of sleep hygiene. Excessive screen time, especially closer to your desired sleep time, can hinder the production of melatonin due to blue light exposure. This can disrupt your natural sleep-wake cycle. If you do use your phone or tablet, be sure to place it in night mode to eliminate the blue light.

Time Zone Adjustments

Traveling across time zones presents a unique challenge for our internal clocks. To mitigate the effects of jet lag and ease the adjustment, consider aligning your schedule with your destination’s local time a few days before your trip. By setting your watch to the upcoming time zone, you mentally prepare for the shift, prompting your body to gradually adapt to the altered sleep-wake cycle. This tactic is particularly beneficial when your flight is due to land in the evening at your destination; by staying awake during the flight, you’re more likely to sleep soundly upon arrival, aligning with the local night-time.

Upon arriving at your destination, try to get plenty of natural light, as this can help reset your internal clock. If you arrive during the day, resist the urge to nap right away. Engage in light activities or exploration to help your body adjust.

Travel Pillows

Travel pillows are indispensable for many seeking comfort during journeys, and their designs have come a long way recently. Memory foam neck pillows remain popular due to their ability to contour to the traveler’s neck, offering solid support. Although memory foam might is very supportive, some people find that bead-filled pillows to be more comfortable and adjustable.

For those tight on space, inflatable travel pillows are ideal, as they are both lightweight and storable. A significant departure from the traditional U-shaped design, scarf-like pillows provide neck support with less bulk, ensuring the head remains in an ergonomic position. Wrap or band-style pillows encompass the neck completely, preventing the head from falling forward. For travelers experiencing lower back discomfort, lumbar pillows can be the key to a pain-free journey. And for those seeking all-encompassing comfort, full body travel pillows envelop the upper torso but are notably bulkier.

Beyond pillows, you can also consider bringing along an eye mask to block out ambient light, creating a conducive environment for sleep, especially in well-lit spaces like airplane cabins. Also, ear plugs can help mute surrounding noises, offering a quieter setting, while travel blankets provide warmth and a sense of comfort, making the journey cozier and more conducive to rest.

Sleep Aids and Supplements

Enhancing sleep during journeys sometimes involves turning to drugs and supplements. Melatonin, naturally produced by our body, is often harnessed to fight jet lag and ease into new time zones. While it can be effective, potential side effects such as headaches or dizziness might occur. Beyond melatonin, consider other herbal supplements like valerian root or chamomile, which some find helpful for relaxation and sleep. If you’re using sleep aids, be sure to take them at the right time to ensure you’re not groggy upon landing or when you need to be alert.

On the pharmaceutical side, there’s Benadryl, or diphenhydramine, which is an allergy medication that can serve as a temporary sleep solution. (Fun Fact: Most of those OTC sleep aids that have “PM” in their titles are really just the original analgesic with some added diphenhydramine.) Side effects can range from dry mouth to constipation. In terms of prescription drugs, there’s Ambien, which is prescribed for insomnia, but it’s pretty potent and intended for short-term use. There are also concerns about dependency and more pronounced side effects with Ambien, including memory problems or unusual behavior.

Before using any sleep aid, especially during travel, it’s imperative to consult a health care professional and to understand the full scope of potential side effects. Additionally, you should try these aids out before before your trip to identify any adverse reactions, ensuring a safer journey.

FAQs:

Q: What are some non-technological ways to block out airplane noise?

A: Earplugs made from foam or silicone can effectively reduce ambient noise. You can also try using earmuffs or even layering both for maximum sound isolation.

Q: Are there specific airplane seats that generally have more space or fewer disturbances?

A: Exit row seats typically offer more legroom, though they come with safety responsibilities. Bulkhead seats also have more leg space but lack under-seat storage.

Q: How can I ensure my personal items remain safe while I sleep?

A: Keep valuables in a neck pouch or money belt. If using overhead storage, place items in the compartment across the aisle, so you can see if anyone accesses them.

Q: What foods or snacks are recommended for promoting sleep?

A: Foods like almonds, turkey, chamomile tea, and bananas contain nutrients that may promote sleep by increasing the level of sleep-regulating neurotransmitters.

Q: How early should I adjust my schedule before traveling to a new time zone?

A: Ideally, begin adjusting 2 to 3 days before departure, shifting bedtime and wake time by an hour each day to match your destination.

Q: Is it safe to drink herbal teas or other calming beverages on a flight?

A: Yes, herbal teas like chamomile are generally safe. However, keep hydration in mind as drinking will likely lead to more frequent bathroom visits.

Q: How often should I move or stretch on a long-haul flight to avoid stiffness?

A: Aim to move or stretch every 1 to 2 hours. Simple stretches in your seat or brief walks can enhance circulation and reduce discomfort.

Do you have any tips you’d like to share for sleeping on planes? Tell us know in the comments below!