Flying can be tough, especially when you have to travel for hours on end. But there are ways that you can make your long flight more bearable—and even get some good sleep! Here are our top tips for getting some shut-eye while you’re up in the air – the 11 best tips to get good sleep on a plane.
Most people know the importance of getting a good night’s sleep. Sleep deprivation can lead to all sorts of problems, including health issues, decreased productivity, and even car accidents. It’s no surprise then that getting a good night’s sleep on a long flight is a high priority for many travelers. It’s a good idea to make your airplane seat as comfortable as you can for the time you’re in flight.
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There are a few things you can do to help ensure a good night’s sleep on your flight, especially if you’re a frequent flier!
If you follow these tips, you’re sure to get some quality rest on your next long flight. You’ll also learn the best thing to take to sleep on a plane. So, here are the best tips:
11 Best Tips to Get Good Sleep on a Plane
1. Book a window seat.
If you can, choose a window seat. This will give you a little more privacy, sit in a more comfortable position, and make it less likely that you’ll be disturbed by fellow passengers or flight attendants passing through. A window seat is the best seat to sleep on a plane. The windows provide a natural light source that can help to regulate your body’s internal clock and promote better sleep. In addition, the view of the clouds and sky can be soothing and provide a distraction from any noise or turbulence. These seats also tend to be quieter and less crowded than other seats in the plane. The middle seat or aisle seat tend to be even more cramped.
2. Bring an eye mask (and sleep better on a plane).
Bring an eye mask. Some airlines provide these, but it’s much nicer to have your own. Manta Sleep masks are fantastic at blocking out light, so you can sleep even when there’s light coming through the windows around you. Looking for how to fall asleep on a plane fast? When it comes to getting a good night’s sleep, having a quality sleep mask is key. This can help block out light and keep your environment nice and dark, which can help you fall and stay asleep. A high quality sleep mask will be made of comfortable materials that contour to your face and won’t leak light. It’s important to find a sleep mask that is the right size for your head, so it doesn’t slip off during the night.
If you’re looking for the best possible sleep, then it’s important to invest in a quality sleep mask, like Manta Sleep. A good sleep mask can make all the difference in getting the rest you need to feel refreshed and energized.
3. Use a neck pillow.
Use a neck pillow will help support your head and prevent it from bobbling around, while an eye mask will block out any unwanted light. A high quality neck pillow is important for getting a good night’s sleep. A good pillow will support your neck and keep your head aligned with your spine, which can help to reduce pain and stiffness. A neck pillow can also help to improve your circulation and keep you comfortable all night long, and it can make all the difference in how rested you feel when you wake up.
4. Use Headphones.
Use noise-canceling headphones or earplugs. White noise can be helpful for some people, so consider downloading a white noise app or investing in a pair of noise-canceling headphones. If you don’t have either of these things, regular ear plugs will do in a pinch. Noise cancelling earplugs can be a great asset when traveling. They can help to reduce the amount of noise that you hear from the aircraft, as well as from other passengers. This can help to create a more peaceful and relaxing environment, which can lead to a better overall travel experience.
In addition, noise canceling earplugs can also help to improve your sleep quality, which is especially important if you are traveling for an extended period of time. It makes it much easier to rest if you’re a light sleeper, it’s the secret to how to sleep on a plane in economy class. Overall, noise cancelling earplugs are a great way to improve your travel experience, and I would highly recommend bringing them with you on your next flight.
5. Try a Sleep Aid.
Consider taking sleep aids if nothing else works. If you just can’t seem to fall asleep no matter what you do, over-the-counter sleep aids like diphenhydramine (found in Benadryl) may help you drift off. Just be sure not to take them too close to when you land, as they may cause drowsiness.
Some people find it difficult to get to sleep and may take a sleep aid or melatonin supplements to help them fall asleep. While this can be helpful, it is important not to overuse the over the counter options for sleep aid. Taking too much of the sleep aid can cause you to become dependent on it and can also lead to other health problems. It is best to take the sleep aid only when needed and not every night.
6. Get Natural Light.
Reset your circadian rhythm by exposure to natural light. Once you’ve landed, try to get outside as soon as possible and expose yourself to natural light. This will help reset your body’s internal clock, reduce jet lag, and adjust to a new environment. Natural light exposure has been shown to help reset the body’s circadian rhythm. When the body’s circadian rhythm is off, it can lead to feeling tired and out of sorts. By getting natural light, you can help to reset your rhythm and feel more rested. Sunlight contains melatonin, which helps to regulate the circadian rhythm. Additionally, getting sunlight exposure during the day has been linked with better sleep quality at night. So if you are looking for a way to help reset your circadian rhythm, getting natural light is a great option.
7. Stay hydrated.
Stay hydrated and avoid alcohol and caffeine before bedtime. Drinking lots of water is always important when flying, but it’s especially crucial if you’re trying to sleep on a plane. And while that glass of wine might make you feel sleepy at first, alcoholic beverages actually disrupt sleep later on in the night. Same goes for caffeine—it might help you stay awake during the flight, but it’ll make it harder for you to fall asleep once you land.
Water is essential to keeping your body functioning at its best. When you fly, it can be hard to stay hydrated because the air in the cabin is so dry. But it’s important to make an effort to drink plenty of water, especially if you’re going to be in a dry environment for an extended period of time. You can also try herbal tea, if you prefer something other than water. Dehydration can lead to a number of health problems, including headaches, fatigue, and muscle cramps. So make sure you bring a water bottle with you on your next flight and drink up!
8. Follow Your Normal Sleep Schedule.
Follow your normal sleep cycle schedule as much as possible. If it’s nighttime where you’re going, then by all means go to sleep! But even if it’s daytime at your final destination, try to stick to your usual sleep routine as much as possible. This will help minimize jet lag and make it easier for you to adjust to the new time zone. Your body needs a certain amount of sleep in order to function properly. If you don’t get enough sleep, you’ll feel tired and drowsy during the day, which can lead to problems concentrating and making decisions. It’s important to stick to your regular sleep schedule so that you can stay alert and focused during the day.
9. Get Up and Move.
Get up and move around every few hours. Sitting in one position for too long can cause a blood clot, so be sure to get up and walk around every few hours during the flight (when the fasten seatbelt sign is turned off, of course). This will also help keep you from feeling too stiff and sore when you finally disembark.
10. Keep Your Things Nearby.
Keep your personal items within reach. Having things like your own blanket, an extra set of comfortable clothes, or your favorite book within easy reach can make all the difference when trying to sleep on a long flight. That way, if you do happen to fall asleep, you won’t have to search high and low for what you need when you wake up disoriented in the middle of the night.
11. Take a Break (if needed).
Know when to call it quits. Sometimes no matter how hard we try, we just can’t seem to get any rest on a plane. If that’s the case, don’t force yourself to sleep. Watch a movie, work on that presentation — just let yourself sleep when the opportunity arises, even if that means arriving at your destination well-rested but a little groggy. The most important thing is that we get the rest you need so you can enjoy your trip once you reach your final destination.
In Conclusion
Flying can be tough, especially if you have budget constraints that necessitate flying economy class rather than first class or if you’re simply not used to being cramped into a small space without extra legroom for extended periods of time. Add in trying to get some quality sleep into the mix, and you’ve got yourself one stressful situation! But by following these 11 best tips to get good sleep on a plane, you can arrive at your destination feeling well rested and ready to take on whatever adventures await you. Safe travels!
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