Overcoming Insomnia on Long Haul Flights
Long haul flights can be incredibly trying due to the long hours and lack of sleep. It can be hard to remain comfortable during a long flight and many people have difficulty sleeping. Insomnia is a common issue during long flights, particularly those that cross several time zones. Thankfully, there are some methods travelers can utilize to make crossing the globe a little more comfortable and ensure quality sleep on a long haul flight.
Developing a pre-flight routine can help people fall asleep easier on the plane, even if they aren’t used to sleeping on planes. Try to get to bed earlier than usual the night before the flight and eating a light, healthy snack just before takeoff. Listening to quiet, relaxing music during the flight can also help people to relax and get into sleep mode without being disturbed by other passengers or the typical low hum of an airplane.
When it comes to actually getting comfortable during the flight, passengers need to be aware of the basics. Bringing along a neck pillow, an eye mask, and a warm comfortable blanket helps while on the flight, in addition to wearing loose fitting clothing. Investing in a pair of noise-canceling headphones can also reduce the risk of being disturbed, allowing travelers to doze off peacefully.
Use of Medications
Prescription sleep aids may be an option for travelers struggling with insomnia. Depending on the level of insomnia and individual needs, one may choose to consult their doctor about taking a sleeping aid before their flight. Over the counter medications such as melatonin or natural sedatives may also be used to help the body relax.
Take care to consider any potential side effects of the medication when planning travel, in case it may make it more difficult to wake up. Taking sleeping aids can be a way for travelers to enjoy longer flights and arrive at their destination feeling refreshed and without the effects of jet lag.
Healthy Habits
Regardless of whether or not sleep aids are being used, creating and sticking to a schedule can make all the difference. If the flight is crossing multiple time zones, try to adjust to the new time zone as soon as possible. Go outside and get sunlight if it is available at the destination.
In addition to the pre-flight routine mentioned above, travelers should ensure they are drinking plenty of fluids throughout the flight and avoid large meals that may make them feel too full or uncomfortable. Keeping the air circulation turned on and avoiding large amounts of alcohol can also help minimize the effects of jet lag.
Managing Jet Lag
- Pace meals and sleeping times to adjust to new time zone
- Get plenty of natural sunlight
- Drink plenty of fluids
- Avoid large, heavy meals
- Skip the alcohol
Taking the time to focus on pre-flight and in-flight sleeping habits as well as focusing on recovery after the flight are the keys to successfully overcoming insomnia during long haul flights. Taking the right precautions makes for a smoother transition between time zones and arriving at the destination feeling rested and ready to start the adventure.