How to Sleep on A Plane

Flying can be exhausting, especially on long-haul journeys, but catching some quality sleep on a plane is not an impossible dream.

With the right strategies and a bit of preparation, you can transform your uncomfortable plane seat into a cozy haven for a restful slumber.

Save £250 On Any Mattress

Plus free shipping

Get £250 OFF Mattresses

In this guide, we’ll share practical tips and tricks on how to sleep comfortably on a plane, so you can arrive at your destination feeling rejuvenated and ready for your adventures.

Understanding the Challenges

Let’s talk about a few common issues flyers experience while trying to sleep on a plane:

Common Obstacles to Sleeping on a Plane

Limited Space: Aeroplane seats are designed for efficiency, not comfort. The limited legroom and narrow seats can make it challenging to find a comfortable sleeping position.

Noise: The constant drone of the plane’s engines, passenger conversations, and crew announcements create a noisy environment. These interruptions disrupt your sleep cycle and make it difficult to achieve deep, restful sleep.

Discomfort: Plane seats are often made of firm materials, and the lack of ergonomic support can lead to back and neck pain, making it hard to relax and fall asleep.

Disrupted Circadian Rhythm: Jet lag occurs when your body’s internal clock is out of sync with the new time zone. This disorientation confuses your natural sleep-wake cycle, making it difficult to fall asleep when you need to.

Sleep Fragmentation: Jet lag can cause fragmented sleep, where you wake up multiple times during the night and struggle to go back to sleep. This results in shallow, less restorative sleep.

Daytime Sleepiness: The disruption in your sleep patterns due to jet lag often leads to excessive daytime sleepiness, affecting your alertness and overall energy levels.

Importance of Overcoming These Challenges

Here are a few solutions to prevent issues while sleeping on a plane:

Enhanced Physical Health

Quality sleep is vital for physical health, promoting better immune function, muscle recovery, and overall well-being.

Overcoming challenges on a plane ensures you get the rest your body needs to stay healthy.

Mental Well-being

Adequate sleep is crucial for mental health, helping regulate mood and reduce stress and anxiety.

Overcoming obstacles to sleep on a plane contributes to your mental well-being, enhancing your travel experience.

Improved Travel Experience

By addressing these challenges, you can transform a tiring journey into a more comfortable and pleasant experience.

Overcoming limited space, noise, and discomfort leads to a more relaxed and enjoyable travel adventure, allowing you to make the most of your time at your destination.

Tips for Choosing the Right Seat

Here are a few tips to help you choose the right seat that might help in a better sleep on the plane:

Aisle vs. Window

Aisle seats offer easier access to the restroom and freedom to stretch your legs, while window seats provide a supportive surface to lean against for better sleep.

Choose based on your preference for mobility or a stable surface.

Proximity to Restrooms

If you tend to use the restroom frequently, consider a seat closer to the restrooms. However, be mindful of potential noise and foot traffic, which might disrupt your sleep.

How To Create a Sleep-Conducive Environment on a Flight

We have highlighted a few ways in which you can add comfort to your sleep experience on a flight:

Adjusting Your Seat for Comfort

Reclining: A research study found that sitting upright could increase alertness, which could minimise the chances of getting quality sleep. 

If your seat has a reclining option, gently recline it to find a comfortable position. Avoid sudden movements to prevent disturbing your neighbors.

Experiment with the angle to discover what suits your back and neck best.

Using Blankets for Lumbar Support: Fold blankets or use travel cushions to support the natural curve of your lower back.

This added lumbar support reduces strain, making your seat more comfortable for sleeping.

Dealing with Ambient Noise

Using Noise-Canceling Headphones: Invest in noise-canceling headphones that actively block out the hum of the plane’s engines and other ambient sounds.

They create a quieter environment, allowing you to relax and doze off without disturbances.

Listening to Calming Music or White Noise: Play soft, calming music or white noise through your headphones. These soothing sounds mask ambient noise, making it less disruptive.

Alternatively, many mobile apps offer a variety of relaxing sounds designed to help you sleep, such as ocean waves or gentle rainfall.

Blocking Out Light with an Eye Mask or Hoodie

Eye Mask: An eye mask is an effective way to block out light, signaling to your body that it’s time to sleep.

Choose a mask that fits well and is made from a soft, breathable material for maximum comfort.

Hoodie or Scarf: If you don’t have an eye mask, pull a hoodie or scarf over your eyes to create a makeshift blindfold.

This makeshift solution can help block out light, creating a darker environment conducive to sleep.

Wearing Comfortable Clothing and Layers

Opt for loose, breathable fabrics like cotton or moisture-wicking materials.

Avoid tight belts or restrictive clothing that might hinder circulation or cause discomfort during long periods of sitting.

Layers for Fluctuating Temperatures

Plane cabins can vary in temperature. Wear layers, such as a light sweater or a scarf, which you can easily remove or add according to your comfort.

This way, you can adapt to changing temperatures without disturbing your sleep.

How To Develop a Relaxing Routine

Let’s talk about a few measures you can take before your flight to have a peaceful and stress-free sleep experience:

Preparing Your Body and Mind for Sleep

Avoiding Caffeine: Stay away from caffeinated beverages like coffee and energy drinks, especially in the hours leading up to your flight.

Caffeine is a stimulant that can interfere with your ability to fall asleep, making it essential to limit your intake, especially close to bedtime.

Avoiding Heavy Meals: Large, heavy meals can cause discomfort and indigestion, making it harder to relax and sleep.

Opt for lighter, easily digestible meals before and during the flight. Choose snacks like fruits, nuts, or yogurt to keep you satisfied without overloading your stomach.

Engaging in Relaxation Techniques

Deep Breathing: Practice deep breathing exercises to calm your nervous system. Inhale deeply through your nose, hold your breath briefly, and then exhale slowly.

Repeat this process several times to reduce anxiety and promote relaxation.

Meditation: Spend a few minutes meditating to clear your mind and create a sense of inner peace. Focus on your breath or visualise a tranquil scene.

Meditation helps alleviate stress and prepares your mind for restful sleep.

Gentle Stretches: Perform gentle stretches to release tension in your muscles. Stretch your neck, shoulders, arms, and legs to improve circulation and flexibility.

These exercises can relax your body, making it easier to find a comfortable sleeping position.

Consistent Sleep Schedule: Try to align your sleep schedule with your destination’s time zone before your flight. If it’s nighttime at your destination, try to sleep on the plane.

If it’s daytime, stay awake to adjust your body to the local time.

Create a Relaxing Ritual: Establish a calming bedtime ritual, even on a plane. This could include reading a book, listening to soft music, or practicing a brief meditation session.

Repetition of these activities signals your body that it’s time to wind down, making it easier to fall asleep when you’re ready.

Adapting to Different Time Zones

You can start with gradually shifting your sleeping and waking times to match those of your destination a few days before your trip. If you’re traveling east, go to bed and wake up an hour earlier each day.

For westward travel, shift your schedule later. This gradual adjustment helps your body acclimate to the new time zone more easily.

Additionally, sunlight is a powerful cue for regulating your internal body clock. Spend time outdoors, especially in the morning, to expose yourself to natural light. If you arrive at your destination during daylight hours, spend time outside to help reset your circadian rhythm.

Similarly, avoid bright screens in the evening, as the blue light emitted can disrupt your sleep-wake cycle.

If you cannot adjust to the new timezones naturally, then getting help from thesleep aid could be your way forward.

Melatonin is a hormone that helps regulate sleep-wake cycles. Taking melatonin supplements can assist in adjusting to a new time zone.

It’s best to take melatonin supplements in the evening, about an hour before your desired bedtime at the destination.

Consult a healthcare professional for the appropriate dosage and timing, as excessive melatonin can disrupt sleep.

In some cases, doctors may prescribe sleep medications to help travelers overcome jet lag. These medications should only be used under medical supervision due to potential side effects and the risk of dependency.

It’s essential to follow the prescribed dosage and instructions carefully.

Conclusion

By implementing these tried-and-true techniques, you can turn your next flight into an opportunity for much-needed rest.

Remember to create a comfortable environment, establish a relaxing routine, and be mindful of your body’s natural sleep patterns.

With a little patience and practice, you’ll be able to conquer jet lag and arrive at your destination feeling refreshed, ensuring that your travel experiences are not only exciting but also restful.

Sweet dreams and safe travels!