Your Go-To Guide for Sleeping Like a Pro on an Airplane

Flying can be an exciting adventure, but long flights can be exhausting and challenging, especially when it comes to getting some much-needed sleep. Whether you’re a seasoned traveler or a newbie, mastering the art of sleeping in an airplane is a valuable skill that can make your journey more comfortable and enjoyable.

In this guide, we’ll share the tips and tricks that will help you to sleep like a pro on an airplane.

1.
Choose the Right Seat

Choosing the right seat can have a significant impact on your in-flight sleep quality. If possible, opt for a window seat, as it provides a stable surface to lean against and prevents disturbances from fellow passengers who need to get up. The middle and aisle seats can be convenient for getting up but may lead to more disruptions.

2. Invest in Travel Essentials

Invest in a few essential travel items that will help you sleep better on an airplane. Neck pillows, eye masks, and noise-canceling headphones are all must-haves. These devices can help you maintain a comfortable position, blocking off light, and drowning out aircraft and other passenger noises.

3. Dress Comfortably

There is no doubt if we say, wearing comfortable clothes is directly proportional to a comfortable nap on an airplane. So, go for loose-fitting, breathable fabrics and layers, as cabin temperatures can vary. Avoid tight waistbands and opt for slip-on shoes to make it easier to get comfortable.

4. Timing is Everything

Sleeping at the right time is essential for adjusting to a new time zone or simply getting a good rest during your journey.  As soon as you board the plane, set your watch or phone to your destination's time zone. Try to sync your sleep schedule with your destination's local time to minimize jet lag.

5. Stay Hydrated

Dehydration can make you feel uncomfortable and restless on a long flight. Drink plenty of water to stay hydrated, but avoid excessive caffeine and alcohol, as they can disrupt your sleep patterns. Carry a reusable water bottle and ask the flight attendants to refill it when needed.

6. Eat Light and Right

Overeating heavy, oily meals on a flight can make you feel sluggish and uneasy. Avoid excessive intake and opt for light, balanced meals. Foods rich in tryptophan, such as turkey and almonds, may help promote sleep, so consider incorporating them into your in-flight snack choices.

7. Get Up and Move

While it's essential to stay seated during turbulence and when the seatbelt sign is on, it's equally important to get up and move around when it's safe to do so. Stretch your legs, walk up and down the aisle, and perform simple exercises to improve blood circulation and prevent stiffness.

8. Take Care of your Sleeping Posture

Finding the best sleeping position on an airplane is crucial for comfort. Adjust your seat and use your neck pillow to provide the best support for your head and neck. If you're in a window seat, lean against the window for extra support.

9. Accept Sleep Supplements (Responsibly)

If you have difficulties falling asleep on planes, consider utilizing sleep aids such as melatonin supplements or mild over-the-counter sleep drugs. However, it's essential to consult with a healthcare professional before using any medication, as they can advise you on the right dosage and potential interactions.

10. Manage Your Electric Gadgets

While in-flight entertainment can be a great way to pass the time, the blue light emitted from screens can disrupt your circadian cycle. Consider switching to night mode or using blue light-filtering glasses to reduce the impact on your sleep cycle. Additionally, use a sleep playlist or noise-canceling app to minimize cabin sounds.

Wrapping Up Words

Mastering the art of sleeping on an airplane is a skill that can make long journeys more bearable. By choosing the right seat, investing in travel essentials, dressing comfortably, and following these tips, you can significantly improve your in-flight sleep quality. Remember that every traveler is different, so it may take some trial and error to find the perfect set of strategies that works best for you.

With practice and preparation, you can sleep like a pro and arrive at your destination refreshed and ready for your upcoming adventure. 

Sweet dreams at 35,000 feet up!

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