Buzz
Being able to doze off during a flight can be a game-changer on long journeys. Not only does it help pass the time, but catching some Z's on a night flight can also fend off dreaded jet lag upon arrival. Yet, the cacophony, light, and cramped quarters can pose challenges to in-flight sleep. Thankfully, there are several pre-flight measures you can take to increase your chances of snoozing in the air.
Steps
Preparation for Takeoff
Strategize your seating arrangement. Unless you're splurging on a fully-reclining seat, typically found in first class, you'll be in an upright position. Getting quality rest can be challenging, even with a reclining seat, so selecting the right side of the plane and choosing between aisle and window seats is crucial. Consider your preferred sleeping position at home. If you sleep on your right side, opt for a seat on the right side of the plane, and vice versa for left side sleepers. This can replicate your natural sleeping posture and aid in falling asleep on board.
- Avoid seats near the bulkhead or in exit rows. Some exit row seats don't recline, and certain bulkhead seats have fixed armrests, restricting movement and leaving you feeling cramped and fatigued. Similarly, steer clear of seats in the rear row near lavatories, as restroom odors may disrupt your sleep, and many of these seats don't recline.
- Furthermore, for nighttime flights, favor the window seat. Generally, the window seat offers more sleeping space and allows you to control the window shade.
Travel Light. Aim to condense your belongings into one bag and keep essential items like reading material, water, or snacks easily accessible. Most airlines permit only one carry-on per passenger, so minimizing your luggage ensures ample legroom beneath the seat in front of you.
Assemble a Sleep Kit. Equip yourself with a neck pillow, sleep mask, earplugs, and compression socks for optimal comfort during your flight. The neck pillow provides neck support, while the sleep mask blocks out light, and earplugs dampen surrounding noise. Compression socks are beneficial for circulation and reducing the risk of deep vein thrombosis (DVT).
Dress Comfortably. Layer up in cozy attire for the plane journey, and carry a sweater in case of chilly cabin temperatures. Opt for slip-on shoes for convenience, which also promote circulation and relaxation during the flight.
Avoid Stimulants. Steer clear of alcohol and caffeinated beverages like coffee, tea, or soda, as they can hinder sleep. Opt for water or juice instead to stay hydrated without interfering with your rest.
Opt for a Light Pre-flight Meal. Prioritize a nutritious, easily digestible meal or snack before boarding to avoid the discomfort and potential sleep disturbances caused by heavy airline food. Consider options like yogurt, nuts, fruits, or a smoothie, and hydrate adequately with water or herbal tea.
Use Caution with Sleep Aids! While many individuals turn to sleeping pills or supplements like melatonin, it's important to exercise caution, particularly when flying at high altitudes. Consult your doctor before using any sleep aids to mitigate the risk of blood clots and deep vein thrombosis (DVT).
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How to Sleep Better on a Plane
Adjust your seat. Since you're accustomed to sleeping flat, try to replicate this as much as possible during your flight by reclining your seat. Before reclining, give the person behind you a heads-up, especially if they have a drink on their tray.
- During night flights, most passengers recline their seats in pursuit of sleep, just like you.
Slip off your shoes. Get cozy by removing your shoes and storing them under the seat in front of you. If needed, put on your socks and wrap your sweater or jacket around you to stay warm while sleeping.
Utilize your neck pillow, sleep mask, and earplugs. Before your flight, take out these essential items and store them in the front pocket of your seat. When it's time to nap, retrieve these items to prepare for sleep.
- If you're using earphones and plan to listen to music to aid sleep, ensure the volume isn't too loud to avoid disturbing others.
- There are numerous smartphone apps offering calming sleep sounds, such as SleepStream, to help you drift off.
Wear compression socks to enhance blood circulation. Prevent tingling or leg discomfort, as well as more serious issues like blood clots, by wearing compression socks. This precaution is crucial if you intend to sleep for an extended period without much movement.
- To maintain good blood circulation, try to stand up and walk down the aisle for five to ten minutes every few hours during long flights, even though it may disrupt deep sleep.
Avoid staring at bright screens, such as your laptop or a TV screen. The intense light emitted by a laptop or TV screen can linger, making it challenging to unwind for sleep. Prepare for sleep by stowing away your laptop, adjusting the screen light in front of you, and reducing your phone's brightness.
- Remember, although you might feel tempted to be productive during a long flight by checking emails or watching a movie, sleep is invaluable. Arriving at your destination well-rested will be rewarding.
Request not to be disturbed by the flight crew. Before departure, discreetly inform a flight attendant that you prefer not to be disturbed if you fall asleep during the flight. Most attendants will honor this request and adhere to the do not disturb policy, but a gentle reminder ensures a peaceful rest.
Set an alarm 30 minutes before landing. Once you manage to fall asleep during your flight, waking up may be the last thing on your mind. Instead of being abruptly awakened by bright lights or an announcement from the captain, set an alarm on your phone. This allows you time to wake up gradually, gather your belongings, and prepare to disembark feeling refreshed.
