Traveling frequently or on long flights can make sleeping on planes difficult. However, using certain strategies can help achieve better sleep while flying. James Smith, founder of Travel Lingual, offers tips for improving sleep quality during flights, which are especially useful for those who don't fly first class or on budget airlines.
Choose your seat wisely
Choose a window seat if possible. Not only does this provide you with a wall you can rely on, but it also prevents disturbance when other passengers need to use the bathroom. On the other hand, aisle seats may offer more legroom.
Comfortable dress
Wear loose clothing made of breathable fabric. Consider layers to adapt to changes in cabin temperature, and don't forget warm socks!
Neck support
This comfortable travel pillow can prevent your head from falling forward, providing neck support and helping you sleep better.
Reducing light and noise
Eye masks can block cabin lights, and noise-cancelling headphones or earplugs can help mask ambient noise.
Stay hydrated
Cabin air can be very dry. Drink water before and during the flight, but avoid caffeine and alcohol as they can disrupt your sleep cycle.
Set to the destination time zone
If you're crossing multiple time zones, try to sleep according to the time of night at your destination. This can help reduce jet lag.
Limit screen time
Blue light from screens can interfere with the production of melatonin, the hormone that regulates sleep. Consider reading a book or listening to soothing music instead.
One last tip
James adds a final tip: “Although these tips can enhance the chances of restful sleep on planes, everyone's body reacts differently. It's essential to find what works best for you and create a personalized sleep routine on board.”
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