Sleep tight on your next flight

Posted by Imogen Searra on 25 February 2019

Falling asleep on a plane is a breeze for some and an impossible task for others. For those who struggle to drift off, here are some tips that might help you finally get some good ZZZs on your next flight.

Image credit: Unsplash

Before you fly

What you do before your flight could be what’s preventing you from getting some shuteye. What you eat, wear and watch can all affect your ability to sleep.

1. Wear comfy clothes

Feeling comfortable is important if you want a proper chance of falling asleep on a plane, so be sure to dress accordingly. Wear clothing that doesn’t restrict your stomach, arms and legs. This will help you avoid getting pins and needles. Opt for stretchy or loose-fitting pants rather than jeans. A loose T-shirt will also help you feel more comfortable. Wear a pair of trainers that can be easy to sleep in or to slip off. Always pack a warm jersey or hoodie as cabin temperatures can become rather chilly.

2. Eat 3 hours before your flight

Avoid salty foods at all cost before and during the flight, as these will leave you dehydrated. Eating three hours before you take off can help you avoid any hunger pangs that might drive you to overeat or snack on foods that will make you bloat and dehydrate, in turn making it harder for you to fall asleep. Bananas, packed with potassium, are known to help bring on sleep. Nuts, sweet potatoes and oats are also good foods to eat before your next flight to help you feel sleepy.

3. If you’re going to medicate, test it out beforehand

People often opt for a sleeping pill to get them to dreamland when on a plane. If you are planning to do so, test the medication beforehand. It is important to take note of the side-effects you might experience. This will help you decide whether or not you are going to use this medication on your trip. There’s nothing worse than being groggy while in-transit.

4. Prebook your seat

If you are looking for some decent shut eye, book a window seat for the best chance at a decent doze. You can nestle the pillow into the space between the plane and your seat, ensuring your neck and head are supported while you sleep.

Also read: Strange travel accessories for your next flight

During your flight

Having a drink, being glued to your screen or remaining upright throughout the entire flight can hamper your in-flight sleep.

1. Go easy on the inflight movies and Wi-Fi

The exposure to blue light helps to stimulate the brain and keep you awake. If you are going to work on the flight, consider buying a pair of blue-light blocking glasses. They look like regular readers but help block out the blue-light, which will help you to sleep once you’re done.

2. Bring earplugs with you

Having a set of earplugs with you can be very helpful when you want to get some sleep. The less distractions, the better, so your brain and body can relax and unwind. Not much compares to the sound of a screaming child on a plane, so a pair of earplugs can help you escape the noise and drift off to sleep, peacefully.

3. Hold back on the drinking

The number one issue with air travel is that it dehydrates you. By adding booze into the mix, your body will either be woken up wanting water, or needing the bathroom. Either way, your slumber will be interrupted and you’ll have a hard time getting back to sleep. Choose your drinks carefully when you fly and rather opt for a decaf tea or water.

4. Recline your seat all the way back

The recline option is there for a reason – use it. Your back will thank you later.

5. Plan ahead to avoid jetlag

If you are travelling internationally, overnight and/or across time zones, plan your sleep according to the evening hours of your destination. This will help your body to adjust sooner rather than later.

Image: Unsplash