Seven tried and tested tips for falling asleep every time you fly
Ever found yourself wide awake on a plane, desperately trying to catch some Z’s? You’re not alone in this sky-high struggle!
Sleeping upright without your comfy mattress or pillow is already a challenge. Add in the cabin noise, which can reach a whopping 85 decibels, and those bright overhead lights, and you’ve got a recipe for a restless flight.
So with the sunnier seasons on the horizon and, therefore, more people heading on holiday, Martin Seeley, the CEO and sleep expert at Online Bed Retailer of The Year MattressNextDay shares his expertise.
1) Go for a 30-minute walk around duty-free or the gate
Always head to the airport early to account for any delays, but a short walk before getting on your flight can also help you sleep better once you’ve settled in. Before you board, spend 30 minutes walking around the airport – whether it’s duty-free, the lounge, or just a quick lap around the terminal.
Studies show that just half an hour of moderate exercise can help you sleep better, and further studies have proven that women who take more steps throughout the day experience deeper sleep. So that simple 30 minute stroll will help your body prepare for rest.
2) Book the seats above the engine for the best quality sleep
Believe it or not, where you sit matters. Booking a seat above the engine can actually lead to better quality sleep. The gentle, consistent hum can act as a sort of white noise, helping to lull you into a peaceful slumber. This concept is similar to how some people use white noise machines at home to improve sleep quality.
It’s not just about the noise; the vibrations from the engine can also help create a soothing environment. Plus, seats above the engine often experience less turbulence, which can be a bonus for those who get anxious during flights.
3) Prepare a sleep kit beforehand
A well-prepared sleep kit can make all the difference. Flight socks are a key component of this kit, with previous studies confirming that flight socks can halve the number of times you’re woken up on a plane. By wearing flight socks during the day, you can prevent fluid building up in your legs, which travels up the body when lying down, causing snoring.
In addition to flight socks, include an eye mask to block out harsh cabin lights, and a good memory foam travel pillow for proper neck and head support, so that you don’t wake up with a stiff neck.
Your pre-flight planning should also include ensuring you aren’t sleep deprived when you arrive at the airport. It’s actually harder to fall asleep when you are over-tired, so make sure you have had a good night’s sleep before you fly.
4) Change the time on your phone and watch as soon as you sit on the plane
As soon as you board, set your watch to your destination’s time. This simple act can help your body’s circadian rhythm – your internal sleep-wake cycle – start adjusting to the new time zone. It’s a great way to minimise jet lag and help you sleep at the right times during your journey.
Our bodies are incredibly adaptable, but they need a bit of help sometimes. By changing your clock early, you’re giving your body a head start on adjusting to the new time zone. This can make a big difference in how well you sleep and how quickly you recover from jet lag.
5) Avoid using wireless earphones
While wireless earphones are smaller and, therefore, easier to pack, they could prevent you from getting a good sleep whilst flying They’re less likely to fall out while you’re sleeping, and many offer excellent noise-cancelling features to block out that cabin chatter.
Noise-cancelling headphones are particularly effective in environments with high background noise. They help create a peaceful bubble around you, allowing you to focus on your own audio and tune out distractions. Plus, with wired headphones, you don’t have to worry about them running out of battery mid-flight.
6) Say no to an in-flight tipple
It might be tempting to have a drink to help you relax, but Martin cautions against it. Alcohol might make you feel sleepy initially, but it actually disrupts your sleep quality. Stick to water instead – it’ll keep you hydrated and help prevent that annoying scratchy throat many of us get from the dry airplane air.
Alcohol can interfere with your sleep cycles, leading to lighter, less restorative sleep. It’s better to stay hydrated and avoid the hangover that comes with drinking at high altitudes. Plus, water is essential for maintaining healthy blood circulation during long flights.
7) Wear loose clothing to fly
Loose-fitting clothes are a must when flying. They allow for better blood circulation and give you the freedom to find a comfy position in those cramped airplane seats.
Wearing comfortable clothing is essential for reducing discomfort and improving sleep quality. Tight clothes can restrict movement and cause pressure points, which can wake you up during the flight. By dressing comfortably, you’re giving your body the best chance to relax and sleep well.
