How To Sleep Better On An Airplane? Tips From A To Zzzz

Let’s think about all the people that can’t afford flying business class or 1st class to secure a comfortable seat for good in-flight sleep (like the angle lie-flat seat or full-flat bed) of all the other ways that can minimize those unpleasant feelings when flying and bad effects of it. If possible without ruining the first two to three days of the vacay as well.

You booked that perfect vacation and can’t wait for your travel to begin. Now, what’s next? Sleeping. Well, it may not be an awesome start of your vacation, but if your destination requires flying long hours, this might be the next thing to think of. And if you’re changing time zones, that can affect your vacation after landing as well.

Before flying

The day before your flight can be equally important as the actual flying day. You’ll be sitting in a closed place with dry air for hours. So, make sure to prepare your body well day or two before the actual trip begins. Drinking a lot of water, eating fresh and nutritious food, and staying on fresh air will make the body ready for flying.

The best time to sleep on an airplane is when the flight is at the same time as your usual night bedtime sleep.

If you reduce a few hours of sleep day or two before your flight, you’ll be more tired but prepared to go asleep faster when on board.

Avoid doing everything at the last minute. And be sure to arrive at the airport two to three hours before your flight to give yourself enough time before you check-in and to avoid waiting in lines as well.

Finding the appropriate seat

This is probably the crucial thing to consider and the back of the plane is an excellent spot for those looking for more peaceful ambient. If planning to reserve a seat feel free to explore all the possibilities for any flight at SeatGuru.

The window seat is undoubtedly the best option for sleeping. You won’t be disturbed from the row buddies when they have to get up. And you’ll definitely find it convenient leaning your head against the window. Sitting by the window will give you the control of the light as well.

Whether is a sunlight or screen light of the electronic devices, such as phones, tablets, laptops or tv, that affects our brain and keeps it awake. If you want to fall asleep easier the best advice would be to put down the window shades and turn the devices off at least an hour before you go to sleep.

Now that we’ve found that perfect spot on the plane we would need to adjust our seats and give the body the best position for sleeping. In your effort to get as horizontal as possible, what you should do is to recline your seat as far as you can with the fellow passenger behind you in mind.

Finally, you may be lucky enough to spot an empty row, and have it all for yourself. If you fly on unpopular days and by avoiding holidays, chances are that there will be fewer passengers on the plane and many empty seats.

Keep your seatbelt visible, above your clothes or blanket, and you won’t be disturbed by the flight attendants while asleep. If turbulences occur or any other security reason, they will have to check if everyone has their seatbelt on.

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Wear something comfortable

We shouldn’t torture ourselves with tight and uncomfortable clothes when traveling unless we have to (like for a business meeting that is scheduled right after landing).

Cozy and loose clothes of natural materials is what anyone will need when traveling in general, especially when flying. Our body will appreciate it if we leave the blood flow to be as smooth as possible preventing it from gaining deep vein thrombosis (DIV). Additionally, compression socks can help with good circulation a lot. So, put them on as soon as you board.

Also, the temperatures can change in airplanes, so bring a jacket or sweater to keep you warm. Many airlines will provide blankets or even pillows. If you ask me blankets tend to be light and there is nothing better than to bring your own favorite scarf with you. You can simply roll it and place it under your head. Not only a familiar piece of clothing will make you feel better but if you spray your favorite scent on it that can improve your sleep too. If in doubt, lavender is the scent you’re looking for. Smelling lavender can help in falling asleep easily.

Here come the accessories

To completely cut off the noise distraction around you, you can either bring earplugs, which is the cheaper solution or the other one, are the brilliant noise-canceling headphones that use this technique to measure the outside noise and cancel it with the opposite signal. Those will give you the peace and quiet or you can also listen to some ambient music that will relax your mind and soul.

An eye mask will definitely do the job for blocking the light. You may find it useful especially if your friend next to you wants to watch something.

Neck pillows are great too and nowadays there is a vast variety of models to choose from. Although there are some masterpieces on the market, most of us will probably opt for the ones in a form of C or U, that fit well around the back of a neck. They will certainly save your pride preventing your head of that embarrassing nap nodding. And you can peacefully lean your head on one side or the other. Moreover, they’re soft and comfortable, as well as inflatable which makes them very easy to pack.

Coffee, alcohol, or overeating is not a good idea

We should stay hydrated as much as possible when flying because of the low humidity level in the airplanes. All of that mentioned above will only keep us more dehydrated. Small meals before and during the flight are better for our body.

Alcohol and dry air don’t go hand in hand. Although at first glance drinking alcohol may seem like that a glass or two won’t do you any harm, and it was just the thing you needed to put you asleep, the truth is that probably you won’t sleep well at all. Most likely you’ll wake up after an hour or two very thirsty which will require drinking more water than usual that will be a reason for going to the toilet more often.

Then you can freely say goodbye to the nice sleep that you might have if you only had had a nice warm cup of (decaffeinated) tea instead, with natural supplements that would have relaxed your body and helped you sleep way better.

You can take a pill

If you think of consuming sleeping pills when flying, it’s good to consult your doctor first. It’s better to take them on longer flights though. But then again if your body is in the sitting position while deeply sleeping on the plane the risk of deep vein thrombosis is way higher.

A small dose of melatonin can help shift your circadian rhythm if you’re recovering from jetlag. Melatonin is naturally produced by our bodies to manage sleeping cycles. So, if your sleeping is interrupted in any way you can take a small dose of melatonin to compensate. You’ll fall asleep faster and what’s more important you’ll wake up refreshed. That won’t be a case if you take a sleeping pill. You’ll feel groggy when you wake up and probably would need at least a half day to get back in your normal shape. Also, pills will make you feel disoriented, so it’s good to take them when you’re not flying alone.

At last, when we arrive at the destination in a different time zone, most likely our internal clock will be disrupted. Our circadian rhythms need to gradually adjust to the new time zone. It’s harder for the body to adapt to a shorter day than to longer one. We may have difficulties falling asleep at night in our usual time or wake up much earlier than we do at home. And there is nothing worse than being sleepy, tired or depressed on your vacation or holiday.

Our internal clock gives us a sign when to go to sleep and when to wake up. So, we would need to adjust it properly in the following two or three days, after our arrival. If we can’t succeed in a natural way taking a sleeping pill (on our doctor’s advice) or melatonin (which is 100 % drugs-free and considered to be a dietary supplement) just before bedtime is an option.

Make sure you do your best to enjoy all of your vacation days to the fullest.