How To Get a Better Sleep During Air Travel

Discover the secrets to achieving restful sleep during air travel with these essential tips for comfortable airplane slumber.

At a Glance

Proper preparation and in-flight strategies can significantly improve sleep quality on airplanes.
Adjusting to your destination’s time zone before and during the flight aids in reducing jet lag.
Creating a sleep-friendly environment with noise cancellation and temperature control can help.
Avoiding alcohol, caffeine, and electronic devices before sleep can enhance rest quality.

Pre-Flight Preparation: Setting the Stage for Success

Effective airplane sleep begins long before boarding. Adjusting your sleep schedule to align with your destination’s time zone in the days leading up to your flight can significantly reduce jet lag. Exercise before your flight can improve sleep quality, as resistance training has been shown to decrease nighttime awakenings.

Sleep expert Jeff Kahn emphasizes the importance of starting your journey well-rested, stating, “The best bet to feel your best while traveling and at your new destination is to go into your trip with low sleep debt. The less sleep deprived you are, the better chance you have of weathering insufficient sleep on the plane, as well as quickly adapting to your new time zone.”

Creating a Sleep-Friendly Environment

The airplane cabin presents unique challenges for sleep, but with the right approach, you can create a more conducive environment. Noise-canceling headphones or earplugs are helpful for blocking out loud airplane noise. Dressing in layers allows you to adjust to fluctuating cabin temperatures, keeping you in the optimal sleep temperature range of 60-67°F.

Lumbar support can significantly reduce back pain and improve comfort. For optimal comfort and safety, try to recline your seat to a 135-degree angle if possible. Remember to avoid crossing your legs to prevent restricted blood flow and potential blood clots during long flights.

11 Tips for How to Sleep on a Plane https://t.co/PDaop7zOj2

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Mastering In-Flight Sleep Techniques

Once airborne, several strategies can enhance your sleep quality. Pink noise, which can reduce the time it takes to fall asleep by 38%, is an excellent alternative to standard white noise. Lavender aromatherapy can promote relaxation and deeper sleep, making it a valuable addition to your travel kit.

Avoid alcohol and caffeine, as they can disrupt sleep and cause dehydration. Instead, focus on staying hydrated with water. Some travelers find that using hot water can combat the low cabin humidity, creating a more comfortable environment for sleep.

The Role of Technology and Supplements

While technology can be helpful for entertainment, it can help to power down devices before attempting to sleep. Blue light emitted by screens can disrupt your sleep-wake cycle, making it harder to fall asleep, per a study from Harvard University.

For those considering sleep aids, it’s important to approach with caution. While sleeping pills can have side effects, melatonin is generally considered a safer alternative if taken correctly. However, it’s crucial to consult with a healthcare professional before using any sleep aids, especially when traveling.

Post-Flight Recovery

Your efforts to achieve restful sleep don’t end when the plane lands. To combat jet lag and adjust to the new time zone, stay active and seek light exposure upon arrival. This helps reset your internal clock and promotes better sleep in your new environment.

By implementing these strategies, you can significantly improve your chances of getting quality sleep during air travel, arriving at your destination refreshed and ready to make the most of your trip.