Thank you Booking.com for publishing my article, “How to Sleep on a Plane: Expert Tips from Frequent Flyers“
Discover essential tips for sleeping on a plane with expert advice on:
- Choosing the best seat for maximum rest
- Must-pack essentials for comfort
- Relaxation techniques to make sleep easier
Whether you’re a seasoned traveler or gearing up for your first long-haul flight, the excitement of travel often comes with a challenge: how can I sleep on a plane and get proper rest? While sleeping on a plane may not always be easy, it’s entirely possible with a little preparation and the right techniques.
Before you board: laying the groundwork for restful sleep
Seat selection matters
Before you even step foot on the plane, your journey to restful sleep begins with choosing the right seat. While many frequent flyers swear by the window seat for its control over light and uninterrupted sleep (no passengers needing you to move), others prefer the aisle seat for the freedom to stretch your legs without disturbing anyone. But did you know that different airlines have different seating configurations?
Researching your airline’s seat maps can help you pick seats with extra legroom, which might be a worthwhile upgrade if you’re flying long haul. Exit rows, bulkhead seats, and certain sections like the upper deck on larger planes may offer more space and quiet. Websites like SeatGuru allow you to compare seat layouts and find the best options for comfort.
For those in economy class, window seats near the middle of the plane are often the quietest, as they’re away from both the engines and high-traffic areas like bathrooms and galley kitchens. If you’re willing to pay a little more, some airlines offer premium economy, where you’ll get wider seats and more recline.
Packing smart for sleep
While a seat can only offer so much comfort, your in-flight essentials make all the difference. Seasoned travelers recommend a compact yet effective kit to maximize rest:
- A neck pillow: ergonomically designed neck pillows like the Trtl Pillow or Cabeau Evolution Pillow offer excellent support while being easy to stow away.
- Noise-canceling headphones: these headphones drown out the plane’s constant hum and potential noisy neighbors. Bose QuietComfort and Sony WH-1000XM5 are popular choices.
- A good sleep mask: cabin lighting can be disruptive, so investing in a quality sleep mask like the Slip Silk Mask can be a game-changer.
- Compression socks: on long flights, your body might swell due to inactivity and cabin pressure. Compression socks, such as those from Physix Gear, might make you more comfortable.
Other items include a large scarf or blanket for extra warmth, particularly on cold flights and a water bottle to stay hydrated – you can bring an empty bottle and fill it after security.
Your pre-flight routine
Once your packing is done, think about your pre-flight routine. A little planning can go a long way. Avoiding caffeine and heavy meals in the hours before your flight will help you be ready for sleep. Think about a balanced meal with lean proteins and complex carbs, which provide lasting energy without feeling too full.
Hydration is another key to feeling good on a flight. Airplane cabins tend to be very dry, so starting your journey well-hydrated will help you avoid the side effects of dehydration like headaches and discomfort. Some travelers take it a step further by starting sleep adjustments a day or two in advance, gradually shifting their sleep and wake times to align with their destination’s time zone.
Travelers also swear by pre-flight stretching or light yoga to loosen muscles, reduce stiffness, and promote circulation, making it easier to relax during the flight.
In-flight sleep strategies
Once you’re in the air, it’s all about creating the most sleep-friendly environment possible.
Optimize your sleep space
One of the easiest ways to create an optimal sleep environment is by maximizing your seat’s potential. If you’re in a window seat, use the wall as extra support. Leaning against it can give you more stability and reduce head bobbing, which is a common issue while dozing off in upright positions.
Consider using the tray table for extra support. With a soft blanket or a pillow, you can turn it into a makeshift headrest, especially for shorter naps. Some travelers bring a travel footrest, a lightweight sling that hangs off the seat in front of you, allowing your legs to stay elevated and relaxed.
Relaxation techniques for better rest
Even with the perfect setup, falling asleep mid-flight can be challenging. This is where relaxation techniques come in handy:
- Progressive muscle relaxation: starting from your toes, slowly tense and then relax each muscle group, working your way up your body. This technique calms your mind and reduces tension.
- Deep breathing exercises: a few minutes of deep, mindful breathing can help you settle into a more relaxed state.
- Use aromatherapy oils: scents like lavender or chamomile can help cue your brain to relax. Just rub a small amount on your wrists or behind your ears.
Overcoming common disruptions
Travel is unpredictable and even the best preparations can’t prevent every disruption. Noise, turbulence and other passengers can throw off your sleep rhythm.
To deal with these disruptions, listen to music or try earplugs to drown out loud passengers. If you feel anxious during turbulence, distract yourself by watching a calming movie or listening to an audiobook.
Jet lag and sleep
Managing jet lag is a major concern for long-haul travelers. While there’s no perfect solution, you can minimize its effects by syncing your sleep with your destination’s time zone. Adjust your watch as soon as you board the plane and try to eat, sleep, and stay awake according to the destination’s local time.
Product recommendations
To boost your in-flight comfort, consider bringing along a few essentials in your travel kit:
- Ergonomic travel pillow: look for a supportive, contoured design that cradles your neck comfortably, even in cramped spaces.
- Noise-canceling earbuds or headphones: these can effectively block out engine hum and cabin noise, making it easier to fall asleep and stay rested.
- Soft, comfortable earplugs: for a lightweight noise solution, earplugs are a simple way to reduce disturbances without the bulk of headphones.
- Light-blocking sleep mask: choose a mask that’s soft on the skin and fully blocks light to help you drift off, especially during overnight flights.
- Compression socks: these help improve circulation and reduce swelling, keeping you more comfortable on long-haul flights.
These items add an extra layer of comfort to your journey, helping you arrive at your destination rested and ready to explore.
Arrival: refreshed and ready for adventure
After a successful flight, there’s nothing like the feeling of stepping off the plane and into the vibrancy of your destination. Whether it’s the bright lights of a bustling city, the serene beauty of nature or the excitement of a new culture to explore, your trip begins the moment you land. Hopefully, with these tips, you’ll arrive energized and ready to make the most of every moment. Travel may have its discomforts, but the thrill of arriving somewhere new far outweighs them.
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