When it comes to sleeping on a plane, many people struggle. Whether it’s due to the cramped quarters, noisy passengers, or uncomfortable seats. However, getting some rest on a long flight can be essential for arriving at your destination feeling refreshed and ready to go. Luckily, there are a variety of tips and tricks that can help you get some shut-eye while flying.
One important factor to consider is your seating arrangement. If possible, try to choose a window seat so that you can lean against the wall for support. Additionally, booking a red-eye flight can help you align your sleep schedule with the time at your destination. Other strategies include bringing your own travel pillow and blanket, wearing comfortable clothing, and avoiding caffeine and alcohol before and during the flight.
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Choosing the Right Seat for Sleeping on A Plane
Choosing the right seat is one of the most crucial factors for sleeping on a plane. Here are some tips for selecting the best seat for your needs:
Window Seat
If you can, try to book a window seat. This seat offers something to lean on when sleeping, which can help you stay comfortable and fall asleep faster. However, if you’re someone who needs to get up frequently to use the restroom, a window seat may not be the best choice for you.
Aisle Seat
If you’re someone who needs to get up frequently to use the restroom, an aisle seat is likely your best option. You’ll have easy access to the aisle, which means you won’t have to disturb your seatmates as much as you would with a window seat.
However, if you’re someone who likes to lean against the window an aisle seat may not be the best choice for sleeping on a plane. You won’t have a wall to lean on, making it more difficult to fall asleep and stay comfortable throughout the flight.
Ultimately, the best seat for you depends on your personal preferences and needs. Consider your sleeping habits, how often you need to use the restroom, and your comfort level when choosing your seat.
Prepare for Sleeping On A Plane
Getting ready for sleep on a plane can be challenging, but with a few simple preparations, it can be easier to fall asleep and stay asleep. Here are some tips:
Wear Comfortable Clothes
Wearing comfortable clothes can make a big difference in getting a good night’s sleep on a plane. Loose-fitting clothing made of soft, breathable materials like cotton or bamboo can help you feel more relaxed and comfortable. Avoid tight clothing, as it can restrict circulation and cause discomfort. Additionally, wearing layers can help you adjust to the temperature on the plane, which can vary throughout the flight.
Pack a Travel Pillow
A travel pillow can make a big difference in the quality of your sleep on a plane. Look for a pillow that provides good neck support and is easy to pack in your carry-on luggage. Some popular options include inflatable pillows, memory foam pillows, and U-shaped pillows. Experiment with different types of pillows to find one that works best for you.
In this post, we give you a comprehensive guide to choosing a travel pillow and a complete list of the best options for comfortably sleeping on a plane.
Use Earplugs or Noise-Canceling Headphones
Noise can be a major obstacle to getting a good night’s sleep on a plane. Earplugs or noise-canceling headphones can help block out the sound of the plane’s engines, other passengers, and other noises. Look for earplugs that are comfortable to wear and provide good noise reduction. Noise-canceling headphones can be expensive, but they can be worth the investment if you travel frequently.
Eye Mask
An eye mask can help block out light and create a darker sleeping environment on a plane. Look for a mask that fits comfortably and does not put pressure on your eyes. Some masks come with contoured eye cups that allow you to open your eyes while wearing the mask. Experiment with different types of masks to find one that works best for you.
Techniques for Sleeping On A Plane
When it comes to sleeping on a plane, there are various techniques that can be used to help you get some rest. Here are some of the most effective techniques:
Relaxation Techniques for Sleeping On A Plane
Relaxation techniques can help you calm your mind and body, making it easier to fall asleep on a plane. Some of the most popular relaxation techniques include:
- Progressive muscle relaxation: This technique involves tensing and relaxing each muscle group in your body, starting from your toes and working your way up to your head.
- Visualization: This involves imagining a peaceful scene or scenario, such as lying on a beach or walking through a forest.
- Guided meditation: This involves listening to a recording or a live instructor who guides you through a meditation session.
Breathing Techniques for Sleeping On A Plane
Breathing techniques can help you slow down your breathing and relax your body. Some of the most effective breathing techniques for sleeping on a plane include:
- 4-7-8 breathing: This involves inhaling for 4 seconds, holding your breath for 7 seconds, and exhaling for 8 seconds.
- Box breathing: This involves inhaling for 4 seconds, holding your breath for 4 seconds, exhaling for 4 seconds, and holding your breath for 4 seconds.
- Deep breathing: This involves taking slow, deep breaths through your nose and exhaling slowly through your mouth.
Stretching Exercises for Sleeping On A Plane
Stretching exercises can help you relieve tension in your muscles and improve blood flow, which also makes sleeping on a plane easier. It will also help you to wake up less achy. Some of the most effective stretching exercises include:
- Neck stretches: Tilt your head to the right, hold for 10 seconds, and then tilt your head to the left and hold for 10 seconds.
- Shoulder rolls: Roll your shoulders forward and backward, alternating directions.
- Leg stretches: Lift one leg up and hold it for 10 seconds, then lower it and repeat with the other leg.
Read this post to find out how to relieve ear discomfort when flying
Other Tips for Sleeping On A Plane
Avoid Alcohol and Caffeine
While a glass of wine or cup of coffee may seem like a good idea to help you relax or stay awake, they can actually have the opposite effect. Alcohol and caffeine can both disrupt your sleep and leave you feeling groggy or dehydrated. It’s best to avoid them altogether or limit your intake while flying.
Stay Hydrated
Drinking plenty of water is essential when flying, as the dry cabin air can quickly dehydrate you. It’s recommended to drink at least 8 ounces of water for every hour you’re in the air. You can also bring an empty water bottle through security and fill it up once you’re past the checkpoint.
Click here for our favorite reusable water bottles.
Choose the Right Time to Sleep
Depending on the length of your flight and your destination time zone, it’s important to choose the right time to sleep. If you’re flying overnight and arriving in the morning, try to get some sleep on the plane so you can adjust to the new time zone. If you’re flying during the day, it may be better to stay awake and adjust your sleep schedule once you arrive.
Set Your Watch to Your Destination Time
Setting your watch to the time at your destination can help you mentally adjust to the new time zone. It can also help you plan when to sleep and when to stay awake during the flight. If you’re having trouble adjusting to the new time zone, try exposing yourself to natural light during the day and avoiding it at night.
Over-the-counter sleep Aids for Sleeping On A Plane
For those who have trouble sleeping on a plane, over-the-counter sleep aids can be a helpful solution. Diphenhydramine-based medicines like Benadryl and Tylenol PM are commonly used as sleep aids. However, it is recommended to only use them when necessary, as they can cause drowsiness and impair cognitive function.
Another option is melatonin, a hormone that regulates sleep-wake cycles. Melatonin supplements are available over-the-counter and can help regulate sleep patterns while traveling. It is important to note that melatonin should be taken at the appropriate time in order to be effective. According to Condé Nast Traveler, “melatonin should be taken about 30 minutes before you want to sleep, and only at night.”
It is important to consult with a doctor before taking any sleep aids, especially if you have any medical conditions or are taking other medications. Additionally, it is recommended to test any sleep aids before using them on a flight to ensure that they do not cause adverse reactions.
Summary of Sleeping On A Plane
Sleeping on a plane can be difficult. But not sleeping on a plane can be exhausting, especially if you have a long haul flight. Fortunately, there are several tips and tricks that can help you get some rest during your flight.
First, it’s important to be prepared. Bring along comfortable clothing, a neck pillow, and an eye mask to block out any light. If you’re a light sleeper, consider investing in noise-cancelling headphones to block out any sounds.
Next, try to choose a seat that will be conducive to sleep. A window seat will allow you to lean against the wall, while an aisle seat will give you more legroom. If you’re traveling with a companion, consider booking a row of seats so you can stretch out.
Once you’re on the plane, try to relax as much as possible. Take deep breaths, close your eyes, and listen to calming music. Avoid caffeine and alcohol, as they can disrupt your sleep. Instead, drink plenty of water to stay hydrated.
Finally, don’t be afraid to ask for help. Flight attendants can provide you with extra pillows or blankets to make you more comfortable. If you’re still having trouble sleeping, consider asking your doctor for a sleep aid.
