30, Nov 2024
Top Tips and Tricks for Sleeping on an International Flight
Top Tips and Tricks for Sleeping on an International Flight
Long-haul flights can be a challenge for travelers, especially when it comes to getting quality rest. Whether you’re traveling with family, friends, or solo, adjusting to the time zone, dealing with cramped spaces, and overcoming the usual in-flight distractions can make sleep feel nearly impossible. However, with the right strategies and a bit of preparation, it’s entirely possible to get some decent rest on an international flight. Here are some top tips and tricks to help you sleep better during your next long-distance journey.
1. Choose the Right Seat
The seat you choose on a flight can make a significant difference in your ability to sleep. Here are some factors to consider when selecting a seat for maximum comfort:
- Window Seats:If you’re looking to sleep, window seats are ideal. You’ll have a wall to lean against, and you won’t have to worry about other passengers climbing over you to use the restroom. Additionally, you can control the window shade to block out light and create a more sleep-friendly environment.
- Aisle Seats:Aisle seats are best if you anticipate needing to get up frequently, such as for bathroom breaks or to stretch your legs. However, you’ll have to deal with other passengers and crew walking by, which could disturb your rest.
- Seats Near the Wing:If you’re sensitive to turbulence, opt for a seat near the wing, where the ride tends to be more stable.
- Consider Premium Seats:If your budget allows, consider upgrading to a premium class (business or first class) for more legroom, better reclining options, and greater comfort. Many airlines also offer “economy plus” seats with extra space, which can make sleeping more manageable.
- Adjust to the New Time Zone Before You Leave
One of the most challenging aspects of international flights is adjusting to a new time zone. The sooner you can start adjusting, the better you’ll be able to manage your sleep on the flight. Here’s how to prepare:
- Shift Your Sleep Schedule:A few days before your flight, start adjusting your sleep schedule to match the time zone of your destination. If you’re flying east (e.g., from New York to London), go to bed an hour earlier each night. If you’re flying west (e.g., from New York to Los Angeles), shift your bedtime later. This helps your body gradually adapt to the new time zone.
- Follow the New Time Zone on the Flight:Once on the plane, try to follow the time zone of your destination. If it’s nighttime at your destination, try to sleep on the plane. If it’s daytime, try to stay awake and adjust your activities accordingly.
3. Dress Comfortably
Comfortable clothing is essential for getting quality rest, especially during a long flight. Tight clothes can restrict circulation and make it harder to relax, so opt for loose, breathable fabrics. Here are a few clothing tips to help you sleep better on a flight:
- Wear Layers:Airplane cabins can fluctuate in temperature, so wearing layers allows you to adjust easily. Consider wearing a light sweater or jacket that can be removed if the cabin gets warm.
- Compression Socks:Long flights can lead to swollen legs and feet due to prolonged sitting. Compression socks can help improve circulation and reduce swelling, making you more comfortable for sleeping.
- Neck Pillow:A neck pillow is a must for many travelers who want to sleep on a plane. It supports your neck, preventing strain, and provides extra comfort for sleeping upright.
4. Create the Right Sleep Environment
Making your seat as sleep-friendly as possible can significantly improve your ability to rest. Here’s how to create the perfect in-flight sleeping environment:
- Bring a Sleep Mask:Light can be a major sleep disruptor. A sleep mask can block out cabin lights, overhead reading lights, and the natural light of the outside world, especially when flying during the day. Choose a comfortable, adjustable mask that doesn’t put pressure on your eyes.
- Use Noise-Canceling Headphones or Earplugs:The constant hum of the engines, flight attendants’ announcements, and other passengers can make it difficult to sleep. Noise-canceling headphones or earplugs help block out background noise, allowing you to rest peacefully. If you don’t have noise-canceling headphones, even basic earplugs can make a significant difference.
- Bring a Blanket or Shawl:Airplanes can get chilly, and a thin blanket or large shawl can keep you warm and cozy, helping you drift off more easily. Many airlines offer blankets, but they can be thin and uncomfortable, so it’s a good idea to bring your own if possible.
5. Stay Hydrated and Avoid Stimulants
Dehydration can make you feel restless and uncomfortable, especially on long flights. To improve your chances of sleeping, it’s essential to stay hydrated while avoiding substances that can interfere with your rest.
- Drink Plenty of Water:Airplane cabins are notoriously dry, which can leave you feeling parched. Drink plenty of water throughout the flight to stay hydrated and reduce the chances of headaches and discomfort that could keep you awake.
- Limit Caffeine and Alcohol:While it might be tempting to have a drink or coffee to relax, both alcohol and caffeine can disrupt sleep. Caffeine is a stimulant that keeps you awake, and alcohol can interfere with your sleep cycle. Opt for herbal tea or water instead if you’re looking to unwind.
- Eat Light:Heavy meals can cause discomfort and indigestion, making it harder to sleep. Try to eat lighter meals that are easy to digest, and avoid spicy or fatty foods that can upset your stomach.
6. Take Advantage of Sleep Aids (Naturally)
If you find it particularly hard to sleep on flights, consider natural sleep aids that can help you relax without relying on medication.
- Melatonin:Melatonin is a hormone that helps regulate your sleep-wake cycle. Taking a melatonin supplement before your flight can help your body adjust to a new time zone or simply help you fall asleep when you’re on the plane.
- Herbal Tea:Many passengers swear by calming teas such as chamomile, peppermint, or lavender to help them wind down before sleeping. Many airlines offer these teas, but it’s also a good idea to bring your own.
- Aromatherapy:Essential oils like lavender or eucalyptus can have a soothing effect. Consider using a small vial of essential oil or a roll-on applicator on your wrist or neck to promote relaxation.
7. Create a Routine
Your body thrives on routine, even when flying. To improve your chances of getting restful sleep, create a pre-sleep routine before boarding your flight. This could include things like:
- Washing Your Face:Freshen up by washing your face or wiping it with a cool, damp towel. This can help you feel more relaxed and comfortable.
- Stretching:Light stretching can relieve tension and help prepare your body for rest. Focus on your neck, shoulders, and lower back to relieve any stiffness from sitting for long periods.
- Mindfulness or Meditation:Practicing mindfulness techniques or deep breathing exercises can help calm your mind and make it easier to fall asleep.
8. Consider Upgrading Your Seat
If you have the budget or points, upgrading to premium seating can make a world of difference when it comes to comfort and sleep. Premium economy, business class, or first class seats offer more space, better reclining options, and enhanced amenities that can help you get a more restful sleep during your flight.
Conclusion
Getting quality sleep on an international flight doesn’t have to be a struggle. With a little planning and the right strategies, you can significantly improve your chances of resting comfortably. Choose the right seat, prepare for the time zone change, create a comfortable sleep environment, and avoid sleep disruptors like caffeine and alcohol. By following these tips, you’ll arrive at your destination feeling refreshed and ready to begin your adventure. Whether you’re traveling with family or flying solo, these tricks will help make your long-haul flight more enjoyable and restful.
- 0
- By aliyan