Frequent flyers know the struggle of trying to catch some quality shut-eye during a long-haul flight, especially on those marathon 17-hour international journeys in economy class.
As someone who has navigated the challenges of restless nights at 30,000 feet, I understand the importance of finding ways to make those hours in the air more restful.
In this guide, we’ll explore the top tips to help you transform your airplane seat into a comfortable haven, specifically tailored for those enduring lengthy flights.
Whether you’re a seasoned traveler or embarking on your first long-haul adventure, these tips will not only help you restore energy but also make time fly by – after all, the longer you sleep, the quicker you’ll find yourself at your destination.
Let’s dive into all the tips for getting good sleep on a plane!
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What to Pack for Comfortable Sleep on a Plane
When embarking on a long-haul flight, the importance of thoughtful packing cannot be overstated. Investing in the right travel essentials is not just a matter of convenience; it’s an investment in your mental and physical health.
Consider your personal comfort as a priority and pack items that contribute to a good night’s sleep. Whether it’s a quality neck pillow that provides the right support or compact, noise-canceling headphones, the right gear can make all the difference.
Investing in good travel accessories might seem like a minor detail, but when you’re thousands of feet above ground and away from home, those small comforts can have a significant impact on your overall experience.
What works for one traveler may not work for another, but it doesn’t hurt to try new things. Consider your needs, preferences, and any challenges you typically face when trying to sleep on a plane. Do you tend to get cold easily? Invest in a cozy blanket. Is ambient noise a constant struggle? High-quality earplugs or noise-canceling headphones could be your saving grace.
Packing for comfort is not a one-size-fits-all endeavor, but the journey to find what works for you is part of the adventure. Trial and error might lead you to discover your ideal sleep setup, and the investment in these carefully chosen items becomes an investment in your trip’s overall success.
Remember, your comfort is not a luxury but a necessity, especially when faced with the unique challenges of air travel. So, take the time to research, choose wisely, and invest in the items that will make your journey enjoyable.
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Tips for Getting Restful Sleep on a Plane:
Find a Comfortable Temperature:
- Adjusting the air vent can make a significant difference.
- Dress in light, easily removable layers to adapt to changing temperatures.
- Consider using a cooling mask to combat the dry airplane air.
Wear an Eye Mask:
- Choose between weighted or non-weighted options for personal preference.
- A good eye mask not only blocks light but also helps minimize distractions.
Listen to Natural Sounds:
- Explore the world of ASMR for rustling sounds that induce relaxation.
- Consider using “pink” noise through headphones to drown out ambient sounds.
Wear Noise-Canceling Headphones or Earplugs:
- Block out the hum of the engines and other disturbances.
- Invest in quality ear protection for a peaceful flight.
- These headphones are best for listening to ambient noises
Elevate Your Legs:
- Use a footrest to enhance comfort and improve circulation.
- Prevent cramping by giving your legs some room to stretch.
Recline:
- Overcome the fear of seeming rude by reclining your seat for a better sleep position.
- Still be considerate and check if the person behind you is using their tray table before reclining.
Use Pillows:
- Opt for a supportive neck pillow and a lower back pillow.
- Invest in small, easily compact pillows designed for travel convenience.
Avoid Alcohol & Caffeine:
- Stay hydrated with water and electrolytes.
- Skip stimulants and depressants like alcohol and caffeine.
- Choose warm, non-caffeinated tea for a soothing beverage.
Aromatherapy:
- Choose subtle scents for aromatherapy, considering those around you.
- Apply a small amount to your neck for a calming effect.
Potassium & Protein Heavy Snacks:
- Snack on potassium-rich foods to aid sleep and protein-rich foods to avoid hunger pangs throughout the flight.
- Magnesium-rich options can also contribute to relaxation.
Pick the Right Seat:
- Opt for a seat with enough legroom.
- Choose a window seat for extra space to lean, or an aisle if you need to get up frequently.
Be Aware of the Flight Schedule:
- Sync your sleep schedule with your destination’s time zone.
- Fly direct to minimize interruptions, especially during overnight flights.
Continue Your Routine:
- Follow a pre-sleep routine to signal your body it’s time for rest.
- Wash your face, moisturize, and stay hydrated.
- Use the restroom before settling in for a more uninterrupted sleep.
Sleeping on A Plane
By incorporating these tips into your in-flight routine, you can get restful sleep on any flight.
Remember to plan ahead, do your research and test everything out before you decide it won’t work for you.
Sweet dreams at 30,000 feet!
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