Flying is exhausting, especially when you can’t catch a nap. Between noisy announcements, crowded aisles, and uncomfortable seats, sleep on a plane feels impossible. But it doesn’t have to be that way. Sleep experts have revealed their best tips for getting quality sleep at 30,000 feet. Let’s dive in!
Choosing the best seat for sleep
Your flight’s sleep strategy starts before you even board. The key to getting quality sleep is selecting the right seat. According to Andrew Colsky, a sleep science expert, always opt for a window seat if you can. “Window seats offer more space and a place to rest your head,” he says. Plus, you can control the window shade, which helps block out light when you need darkness to sleep.
Avoid sitting near bathrooms, though. These high-traffic areas make it harder to rest.
The best sleep position for plane rest
Sleeping positions are limited on planes, but there are ways to improve comfort. Dr. William Lu, a sleep medicine physician, advises using a neck and lumbar support pillow. These help keep your head from bobbing and reduce strain on your body.
Avoid leaning forward or crossing your legs, as these can cause muscle strain and disrupt blood flow, warns Dr. Chelsea Perry, a sleep solutions expert. A slight recline, with your head supported by a pillow or the window, is ideal.
What to eat and drink for better sleep
What you consume before and during the flight plays a big role in your ability to sleep. Dr. Shelby Harris, Director of Sleep Health at Sleepopolis, suggests sticking to light meals with fruits, vegetables, and lean proteins. These are gentle on your stomach, making it easier to rest.
Hydrate with water or calming teas, like chamomile, but steer clear of alcohol. While it may help you fall asleep faster, it disrupts sleep quality. Dr. Lu explains, “Alcohol can make jet lag worse and affect sleep quality, especially when crossing time zones.”
Expert tips for falling asleep on a plane
Getting shut-eye on a plane requires preparation. Here are a few expert-approved strategies:
- Practice Progressive Muscle Relaxation (PMR)
Start from your toes and work your way up your body, tightening and relaxing each muscle group for 5-10 seconds. This method helps reduce stress, anxiety, and muscle tension. - Wear an Eye Mask and Hoodie
An eye mask blocks out light, while a hoodie keeps you cozy. Together, they signal to others that you’re in sleep mode. - Use Noise-Canceling Headphones
Block out unwanted sounds with noise-canceling headphones. Colsky recommends calming music or white noise to drown out the distractions, like a crying baby or noisy passengers.
Adjust your sleep schedule for time zone shifts
Time zone changes can mess with your body’s internal clock. Dr. Lu advises adjusting your sleep schedule before your flight. If you’re traveling across multiple time zones, start shifting your sleep times a few days before your flight to help minimize jet lag. This will also make it easier to fall asleep on the plane.
Final thoughts: sleep on a plane like a pro
While it’s tough to sleep on a plane, it’s not impossible. Start by choosing the right seat, adjusting your sleep position, and packing a few must-have accessories. Remember, your food and drink choices matter too. By following these expert tips, you’ll be on your way to a more restful flight. Safe travels and sweet dreams!
