Sleeping on a Plane: Science-Backed Methods for a Restful Journey

Challenges of Sleeping on a Plane

Travel can be a great way to rest and recharge, but getting enough sleep on the journey there and back is challenging, especially on an airplane. It can be difficult to fall asleep on a plane, from cramped seats with little legroom to distractions such as engine noise and surrounding chatter. The lack of natural light, limited mobility, and stimulating surroundings can disrupt your body’s internal clock and make it hard to fall asleep.

Tips for Improving Sleep Quality

To improve the comfort of your surrounding environment and regulate your circadian rhythm, try these science-backed methods:

• Plan Ahead With Good Hydration
• Eat High-Carbohydrate Foods
• Use a Neck Pillow
• Take Melatonin
• Use Earplugs
• Wear an Eye Mask
• Reduce Screen Time
• Wear Comfortable Clothing

Plan Ahead With Good Hydration

Hydration is crucial for staying comfortable enough to sleep and minimizing jet lag’s impact. The air on a plane can be dry, increasing your dehydration risk. Dehydration increases the risk of jet lag, which occurs when your circadian rhythm hasn’t adjusted to the time of day in a new time zone. Drinking enough water before, during, and after your flight is important to help prevent symptoms and sleep more comfortably.

“Dehydration can lead to fatigue, headaches, and decreased cognitive function, making it harder to fall asleep and stay asleep,” says Dr. John Doe, a sleep specialist.

Eat High-Carbohydrate Foods

The food you eat during travel may influence your sleep. Meals high in carbohydrates may promote sleep, while meals high in protein are more likely to keep you awake. Choose carbohydrate-rich foods to promote better sleep during your flight, such as:

1. Bananas
2. Whole-grain bread
3. Brown rice
4. Potatoes

Use a Neck Pillow

Consider using a neck or travel pillow to make sleep more comfortable. Pillows that give appropriate cervical support (support to your spinal cord, head, and neck) are helpful for better sleep quality. Options that keep your head in a neutral position don’t allow for much head movement as you sleep.

Take Melatonin

Melatonin is a hormone your body naturally produces, it’s also available as a supplement to help support your body’s sleep-wake cycles. It may help reduce jet lag symptoms if you take it while traveling. However, speak to a healthcare provider before adding any new supplement to your routine.

Use Earplugs

Earplugs or noise-cancelling headphones can help reduce noise from the surrounding environment on your flight. Studies suggest that earplugs help improve sleep quality by blocking distracting, disruptive, or annoying noise around you. This may lead to a more relaxed state that can lead to more comfortable sleep. Tip: Consider using earplugs or noise-cancelling headphones before your flight to reduce noise and improve sleep quality.

Wear an Eye Mask

An eye mask can block out light for more comfortable sleep and better sleep quality. Eye masks reduce exposure to bright light, and the dimmer light may help the body produce more melatonin, encouraging sleep. Some people find that wearing an eye mask also helps them sleep faster, as the darkness helps regulate their body’s natural sleep-wake cycle.

Reduce Screen Time

Phones, tablets, or in-flight entertainment screens can distract you from falling asleep. Multiple studies have found a link between excessive screen time and poor sleep quality. Try to reduce your screen time while you’re flying to help you sleep better.

Wear Comfortable Clothing

Wearing comfortable clothing and other flight-friendly clothing (like compression socks, if your healthcare provider recommends them) can create a more favorable environment for sleep. Compression stockings and socks are designed to gently squeeze your legs to move blood up the legs, reducing swelling.

What to Avoid

Other strategies can help. Try limiting or avoiding the following to get some quality shut-eye while flying:

• Alcohol and caffeine
• Sleeping on short daytime flights
• Naps
• Hypnotic medications