The Best Practices For Sleeping Well On A Plane

1. Plan Ahead: Choose Optimal Flight Times and Seating

Aligning your flight schedule with your natural sleep patterns can make all the difference, especially on long trips. Overnight flights, for example, offer a built-in opportunity for rest. To maximize comfort, select a window seat, which provides a surface to lean against and minimizes interruptions from other passengers. While not always possible, choosing a direct flight can help maximize your time spent sleeping in the air and allow you to feel refreshed when you land. 

Consider selecting a seat with extra legroom for additional space and comfort. If you prioritize luxury and convenience, opt for business or first-class cabins, as they offer ample space and amenities designed to enhance your sleep and overall flight experience.

2. Create a Cozy Cabin

Investing in high-quality travel accessories can make all the difference in creating a sleep-conducive environment while flying. An eye mask can block out ambient light, while noise-canceling headphones or earplugs muffle the hum of the cabin. Supportive neck pillows, like the Trtl or BCozzy, keep your head aligned to prevent neck strain, allowing for deeper, uninterrupted sleep. Though these items might claim a bit more space in your carry-on, it’s a small price to pay for arriving well-rested. And don’t forget to dress the part: Choose soft, breathable fabrics and layer up to stay comfortable amidst fluctuating cabin temperatures, and don’t forget to pack a blanket, just in case!

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3. Hydrate and Skip the Sleep Saboteurs

While it may be tempting to indulge in caffeine or alcohol to pass the time, it’s advisable to limit or avoid them altogether during air travel. These substances not only delay sleep onset but also impact the quality of sleep, making it difficult to achieve deep, restorative rest during your trip. 

Hydration is also key to staying comfortable in the air, as dehydration can contribute to fatigue, impact your mood and even worsen jet lag symptoms. Pack a water bottle, and be sure to drink plenty of water throughout the flight as well as when you arrive at your destination.

4. Medications and Sleep Aids

For those who struggle with flying or want to make long-haul flights more bearable, various sleep aids and relaxation strategies can help. Anti-anxiety medications like Xanax and Ambien, both prescribed by physicians, are popular choices among frequent flyers. Melatonin is a popular alternative for those who prefer a non-prescription approach. This over-the-counter hormone supports the body’s natural sleep-wake cycle. It can be particularly effective on longer flights, giving it enough time to work without leaving you feeling groggy. 

Regardless of the method you choose, it’s wise to test your preferred sleep aid beforehand to ensure it suits your body and doesn’t leave you feeling worse for wear at your destination.

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