Whether you’re a seasoned traveler or embarking on a new adventure, sleeping on a plane can be a challenge. However, with the right techniques and preparation, you can increase your chances of getting a good night’s sleep during your flight. Here are seven tried-and-tested tips from a sleep expert to help you sleep on a plane “every time.”
1. Go for a Walk Before Your Flight
Martin Seeley, CEO and sleep expert at Online Bed Retailer MattressNextDay, advises using some of your energy to walk around the airport before your flight. By doing so, you can help your body prepare for rest.
- Studies show that just half an hour of moderate exercise can help you sleep better.
- Further studies have proven that women who take more steps throughout the day experience deeper sleep.
- A 30-minute stroll before boarding can help your body adjust to the flight and prepare for sleep.
2. Book Seats Above the Engine
Martin says that booking a seat above the engine can actually lead to better quality sleep. The gentle, consistent hum of the engine can act as a sort of white noise, helping to lull you into a peaceful slumber.
| Benefits of Booking Seats Above the Engine |
|---|
| Less turbulence |
| Improved sleep quality |
| Softer sleep |
3. Prepare a Sleep Kit
Martin advises organising a sleep kit before you arrive at the airport. A well-prepared sleep kit can make all the difference in ensuring a good night’s sleep during your flight.
- Flight socks
- Eye mask
- Good memory foam travel pillow
4. Change the Time on Your Phone
If your destination has a different time zone, this “simple” tip can help your body adapt.
“As soon as you board, set your watch to your destination’s time,” Martin advises. “This simple act can help your body’s circadian rhythm – your internal sleep-wake cycle – start adjusting to the new time zone.”
5. Avoid Using Wireless Earphones
Martin advises against using wireless earphones and instead recommends using noise-cancelling headphones instead. They are less likely to fall out while you’re sleeping, and many offer excellent noise-cancelling features to block out distractions.
6. Stay Hydrated
Alcohol might make you feel sleepy initially, but it actually disrupts your sleep quality. Stick to water instead – it’ll keep you hydrated and help prevent that annoying scratchy throat many of us get from the dry airplane air.
7. Dress Comfortably
Martin says that your outfit choice matters when you fly. Wearing loose-fitting clothes can allow for better blood circulation and give you the freedom to find a comfy position in those cramped airplane seats.
By following these seven proven tips, you can increase your chances of getting a good night’s sleep during your flight.
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