Long-haul air travel can be both uncomfortable and disruptive to your sleep. Studies have shown that even when sleeping on a plane, most people don’t experience deep restful sleep. In fact, fatigue associated with sleep deprivation can have a serious impact on health. There are, however, some things you can do to help make long flights more comfortable and better for getting a good night’s rest.
Knowing how to properly sleep on an airplane can maximize the amount of rest you get and minimize the disruption that occurs when changing time zones. The following are some tips from experts who have traveled extensively on airplanes to help you maximize your restful sleep.
These tips can help make your experience on long flights more comfortable and restful. Remember that travel can be hard, but taking extra steps to ensure you get the best rest can make a big difference in how you feel while flying.
Wear Comfortable Clothing
One of the most important things you can do to get a restful sleep is to wear comfortable clothing. Choose something that fits loose and isn’t restrictive, ideally made from natural fibers. Wear socks to keep your feet warm when it gets cold and bring an eye mask to block out the light.
If you’re feeling cold, use a scarf or a blanket to keep yourself warm. It’s also important to avoid wearing clothes that are too tight, as this can be uncomfortable and disrupt your sleep.
Adjust the Temperature
Make sure you adjust the temperature of your seat in a way that is comfortable and conducive to sleep. Everyone has different preferences, so make sure you find the settings that are right for you.
Most airlines have air conditioning that can be adjusted using individual dials. You might also consider bringing a small fan to help circulate air and keep you cool.
If you’re feeling too hot or too cold, you can also try putting a warm or cold towel over your face or neck. This can help you find the perfect balance of temperature for a restful sleep.
Eat Properly
Eating well can help you sleep better when traveling. Try to avoid snacking throughout the flight and fill up on healthy, filling foods when it’s time to eat. Eating a big meal near the start of the flight will also fill you up and keep you from getting hungry throughout the night.
Make sure you stay hydrated by drinking plenty of water to help you get through the flight, but be sure to avoid excess caffeine and alcohol, as these can disrupt your sleep.
Take Comfort Items
Bringing small comfort items can help make a long flight more comfortable and easier to sleep through. Consider the following items:
- Noise-canceling headphones or ear plugs
- Travel pillow
- Tablet or e-reader to help pass the time
- Eye mask
- Light blanket
Conclusion
These tips can help make your experience on long flights more comfortable and restful. Remember that travel can be hard, but taking extra steps to ensure you get the best rest can make a big difference in how you feel while flying.