5 Ways To Get Quality Sleep On A Plane
It is very possible to get quality sleep on a plane. With just a little strategy on your part, you could increase your chances especially during those lengthy flights.
Listed are five ways to help you achieve quality sleep on a plane.
1. Avoid excess coffee or alcohol prior to and on the flight.
If your goal is quality sleep, try to avoid drinking excess caffeine and alcohol before and during your flight as they can disrupt restful sleep and increase dehydration. Coffee and other caffeinated beverages can stay in your body for several hours therefore making it harder to fall asleep or stay asleep, creating disruptions in your sleep cycle. A better option would be to drink water or herbal tea to help you stay hydrated and improve your chances of getting some quality rest.
2. Choose the best seat.
Avoid sitting at the very front or back of the plane if sleep is your goal. These are the busiest areas on a plane so there will be constant activity, especially near the restrooms. Additionally, consider the best seat in the row when selecting your seat. For instance, if you sleep best with your head against the wall, a window seat may suit you better. If you are a person that uses a neck pillow, a middle or isle seat might be best. Most airlines allow you to choose your seat. However, be mindful that some seat selections are free while others incur a cost.
3. Invest in a neck pillow.
A good neck pillow can provide comfort when you fly especially if you are a frequent flyer. A neck pillow does add to your carry-on items; however, it is worth it if sleep is an important aspect to you.
4. Adjust your sleep schedule prior to your trip.
Adjusting your schedule ahead of your flight can also make a significant difference. For lengthy and overnight flights, try to stay awake in the hours leading up to your flight so that you are tired when you board. If you are traveling across time zones, a great idea is to begin shifting your bedtime slightly earlier, one or two days before your departure. Adjustments like these can help your body adapt more easily and helps increase your chances of sleeping on the plane.
5. Travel with a ‘Sleep Kit’.
Packing a few simple items could help increase your comfort during travel allowing you to get in some quality sleep. Consider taking along the following:
- An eye mask to block out cabin light.
- Earplugs or noise reducing headphones to block out external noise.
- A neck pillow to help prevent neck strain.
- A hoodie, light blanket or large scarf to keep you warm.
The key to achieving quality sleep on a plane is to create a comfortable space while also supporting your body with the right habits. Hope these five tips can help you achieve the best results during your next trip.
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