Flying can be a stressful experience, especially when all you want is to rest. But with the low cabin pressure, poor air quality, cramped seating, and noise disruptions, getting a good night’s sleep on a plane seems almost impossible. So, how can you make the most of your in-flight rest and arrive at your destination feeling refreshed? Here’s how to tackle the challenges of sleeping on a plane.
1. Use Noise-Cancelling Devices
One of the biggest disruptions to sleep on a plane is the constant noise. From engine hums to crying babies and chattering passengers, the noise level in a plane can reach 85 decibels (dBA), which can be damaging to your ears over long periods. To block out the noise, invest in noise-cancelling headphones or earplugs. Not only will they help you sleep better, but they’ll also protect your hearing in the long run.
2. Wear Light-Blocking Eye Masks
Natural light, especially when flying over time zones, can disrupt your body’s internal clock and make it harder to sleep. A light-blocking eye mask can help promote melatonin production, which signals your body that it’s time to sleep. By blocking out the cabin lights and sunlight streaming in through the windows, you can create an environment conducive to rest.
3. Choose the Right Seat and Sleeping Position
Your seat selection can significantly affect your ability to sleep. A window seat is often the best option as it gives you something to lean against and avoids the disruption from aisle traffic. Avoid sitting near the restrooms, as this area tends to be busy and noisy. Additionally, make sure you have adequate neck and head support. Using a neck pillow or a supportive cushion can keep your spine aligned and reduce discomfort during your flight.
4. Try Sleep Aids and Medications
If you’re prone to anxiety or just need a little extra help drifting off, consider consulting your doctor about anti-anxiety medications or sleep aids. Over-the-counter options like melatonin can also help regulate your sleep cycle and promote rest during longer flights. However, be cautious about using medications that may leave you groggy upon landing.
5. Dress Comfortably and Keep Warm
Wearing socks and comfortable clothing is essential for in-flight sleep. A study in the Journal of Physiological Anthropology found that wearing warming socks improves sleep efficiency by 7.6%, reducing the number of times you wake up. Bring a blanket or layer up to stay warm, as temperature fluctuations can disrupt your sleep.
6. Avoid Alcohol and Caffeine
While alcohol may initially help you relax, it can result in disrupted sleep, frequent awakenings, and jet lag. Similarly, caffeine can keep you awake and make it harder to fall asleep. Stick to water or herbal tea for better rest during your flight.
In conclusion, with a little preparation and the right strategies, you can create an environment that supports quality sleep during your flight. By using noise-cancelling devices, wearing an eye mask, choosing the best seat, and avoiding sleep disruptors like alcohol, you can significantly improve your chances of arriving at your destination rested and ready to take on the day.
