How to sleep on a plane and wake up refreshed
Some people can sleep soundly as soon as the plane leaves the tarmac, while others have trouble sleeping on a plane at all. Uncomfortable seats, little leg room and too much light – falling asleep on an airplane is associated with many problems. Luckily, there are a few things you can do to ensure you arrive at your destination rested.
Whether you want a power nap on a short flight or want to last a full eight hours on a long-haul flight, we asked the experts how you can go from wide awake to asleep on a plane without even thinking about it. Here we look at the most common challenges we face when trying to sleep on a plane and share tips on how to overcome them with just a few simple changes.
How to sleep on a plane: expert tips and products
1. Use a great pair of sleep earbuds
With around 100 other people all trapped on a plane, there’s bound to be some noise that can bother you. From people chatting to little children crying, it’s not the same environment as your own bedroom. Choosing the best sleep earplugs can block noise or play soothing sounds when you fall asleep.
Some sleep earbuds like the QuietOn 3 have noise canceling technology to block out ambient noise to help you fall asleep faster. However, you might not want full noise cancellation, especially if you don’t want to miss important announcements or be woken up for airplane meals. So choose the right ones for you.
2. Swap alcohol or caffeine for water
When you’re on a long-haul flight, it might be tempting to indulge in free alcoholic beverages or coffee, but both can leave you feeling awake and dehydrated, according to Dave Gibson, a sleep expert at eve sleep (opens in new tab).
“Caffeine is known to keep us awake and gets into the bloodstream quickly. While alcohol helps us fall asleep, it wakes us up in the later stages of sleep and disrupts sleep quality,” says Gibson. As such, he recommends drinking water (or decaffeinated soft drinks) to stay hydrated in the air.
Gibson also offers this advice if you plan to sleep throughout your trip: “If you plan to sleep on a flight, you can also try drinking before the flight so you aren’t prompted to go to the bathroom while you sleep.” .”
3. Wear compression stockings
In addition to getting you walking around the cabin every now and then, wearing the right socks improves blood flow to your legs and feet, so you don’t wake up with cramps, tingling, or deep vein thrombosis (blood clots). Also, on most flights, the temperature drops once you’re in the air, so a good pair of socks will keep your feet warm too.
Look for compression stockings that have a perfusion-enhancing compression profile to improve blood flow and venous return. Reducing the risk of deep vein thrombosis while promoting effective recovery of your leg muscles. Put them on at home before heading to the airport to wear them throughout the flight. Also make sure they are snug but not too tight or your legs may lose circulation.
4. Book Business Class (or get a window seat)
If you can afford it, most long-haul flights have a premium or business class section with roomier seats — some of which recline all the way back and convert into a bed. Of course, this is not a budget option, but there is another (cheaper) way to choose the right seats for an in-flight nap if you have to settle for frugality.
Therapist and lifestyle coach Marisa Peer (opens in new tab) has traveled extensively and recommends opting for a window seat near the front of the aircraft. “That means you don’t have to be woken up by people to come by for a toilet break, and you also have window blind control,” says Peer. “Passengers who are closer to the front feel less of the in-flight turbulence as well as peripheral noises such as adjustments to the wings of the aircraft.”
5. Breathe and meditate
No doubt the pressure of traveling between time zones, getting through airport security and boarding a plane has left you stressed — which isn’t conducive to a restful night’s sleep. Breathwork and meditation are great ways to calm your nervous system and prepare your body for pre-launch sleep.
If you have never tried breathwork or meditation, you can download one of the best meditation apps to get you started. Apps like Calm have guided sessions to rock you to help you focus and ultimately get a restful night’s sleep. (Read our review of the Calm app to see how well it works.) Just download the app to your phone before you fly and you’re good to go.
If you don’t want to mess with an app, try Melo (opens in new tab), a small wearable device that lights up and vibrates to gently guide you through breathing exercises — helping you ease any anxiety before you nod off. (Melo is based in the UK but ships worldwide.)
6. Wear an eye mask
When night falls, our body releases melatonin, also known as the sleep hormone. However, it may be a while before the lights go out on the flight, or maybe your seatmate is using their phone on the brightest screen setting. Either way, it can be difficult to fall asleep when there’s too much light around you.
Instead, immerse yourself in the darkness by donning an eye mask once you’re comfortably seated. This way, your body starts thinking it’s time to relax. If you’re traveling business class, you’ll often be provided with an eye mask, but you can purchase one ahead of your trip that better matches the feel and fit you’re looking for.
Again, this is another reason why you should be vying for a window seat. You can control the shadow and how much natural light enters your space.
How to feel refreshed after sleeping on a plane
If you’ve followed all of our advice and gotten a good night’s sleep during the flight, you’ll feel less sleepy – but it may take a while before you feel fully refreshed. If you wake up before the plane begins its descent, stand and stretch for 5 to 10 minutes, moving your hands and feet in a circular motion. (Of course, watch out for the cabin crew as they make their way down the aisles to do their final checks.)
After shaking off the cobwebs, take a trip to the bathroom to splash some water on your face and brush your teeth. Once you’ve returned to your seat, keep yourself hydrated to shake off any sleepy sluggishness.
After that, let in some natural light again by raising your window blinds. This helps your mind alert your body to the time of day.
Better sleep tips for at home
When you finally get home you’ll no doubt want to tumble into bed and work off your jet lag, but if you’re waking up in aches and pains long after your trip, it’s probably time for a mattress upgrade.
Catherine Quinn, President of the British Chiropractic Association (opens in new tab) says: “The Sleep Council recommends buying a new mattress every seven years to ensure a dreamy night’s sleep. So learn to recognize the warning signs that it’s time for a change. If you wake up feeling stiff or sore, or if your mattress is warped, sagging, or you can feel individual springs, it’s time to invest in a new one.”
Investing in one of the best mattresses can go a long way in improving the quality of your sleep and your overall well-being. Browsing mattress sales and deals can save you money on a premium bed, so you can buy something reliable no matter the budget.
You should also pair your mattress with the best pillow for your sleeping style and body type. If you’re not sure what that is, there’s a simple, expert-recommended test you can use to find out if you’re sleeping on the wrong pillow.
Other things you can do to sleep better at home are keep your room cool and tidy, avoid blue light from your phone an hour before bed, open a window to let fresh air into the room leave, and invest in blackout blinds (or an eye mask).
Good hygiene is also crucial for a good night’s sleep, so make sure to clean your mattress and bedding regularly. Learn how to wash a pillow and how often to turn a mattress—and invest in a mattress protector to keep allergens and bed bugs at bay.
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