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11 Tips for Getting Quality Sleep on a Plane
11 Tips for Getting Quality Sleep on a Plane
8 June 2023
Tips for Getting Quality Sleep on a Plane

Long flights can frequently leave us feeling sleepy and tired out upon arrive, but with some advance planning and the right techniques, you may enhance your chances of obtaining adequate sleep while travelling. To ensure that you wake up rested and prepared to make the most of your trip, you'll find helpful ideas and tips in this blog post pertaining to how to sleep better on a flight.

1. Choose the Right Seat:
Selecting the right seat can significantly impact your comfort level and sleep quality. If possible, opt for a window seat, which provides a solid surface to lean against and reduces disturbances from fellow passengers. Additionally, seats near the front of the plane tend to experience less noise and turbulence, enhancing your chances of a restful sleep.
2. Dress Comfortably:
Wearing loose, breathable clothing is essential for promoting relaxation and comfortable sleep. Opt for soft fabrics and consider layering your clothing to adapt to changing cabin temperatures. Don't forget to bring along a cosy pair of socks to keep your feet warm during the flight.
3. Bring Travel Essentials:
Pack a few sleeping basics when travelling to create a sleep-friendly atmosphere. Earplugs or noise-cancelling headphones can assist reduce cabin noise, while an eye mask can protect you from distracting light. A supporting neck pillow may also give much-needed comfort and help minimize neck strain, resulting in better sleep.
4. Establish a Sleep Routine:
Establishing a sleep routine can signal your body that it's time to rest. Before your flight, try to align your sleep schedule with your destination's time zone. Once onboard, take some time to relax by listening to calming music or reading a book. Avoid stimulating activities, such as watching action-packed movies or working on electronic devices, as they can hinder your ability to fall asleep.
5. Utilize Relaxation Techniques:
Relaxation techniques can do wonders for helping you drift off to sleep. Deep breathing exercises, meditation, or listening to soothing music can promote a sense of calm and relaxation. Consider downloading sleep-inducing apps or podcasts that offer guided meditation or calming sounds to help you unwind.
6. Stay Hydrated:
Hydration is crucial during a flight, as the dry cabin air can lead to dehydration and discomfort. Drink plenty of water throughout your journey, but try to avoid excessive caffeine and alcohol, as they can disrupt your sleep patterns and contribute to dehydration.
7. Adjust Your Environment:
Take control of your immediate surroundings to create a more sleep-friendly environment. Adjust the air vent to your preferred temperature, use a blanket or shawl to stay warm, and position your seat for optimal comfort. You can also use a portable pillow or cushion to provide additional lumbar support if needed.
With these tips in mind, you can enhance your chances of getting quality sleep on a plane and arrive at your destination feeling refreshed and energized. Remember to choose the right seat, dress comfortably, and bring travel essentials for a sleep-friendly environment. Establish a sleep routine, utilize relaxation techniques, and stay hydrated throughout the flight. By implementing these strategies, you'll be well on your way to achieving a restful and rejuvenating sleep experience while soaring through the skies.
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