Flying can be a love-hate relationship for many, but it’s often a necessary part of travel. For those who prefer to sleep through the in-flight experience, catching some Zs on a plane can be quite a challenge. In this article, we’ll share five hacks that can help you sleep better during your flight.
Understanding the Challenges of Sleeping on a Plane
Sleeping on a plane can be difficult due to various factors, such as the lack of muscle tone during REM sleep, increased risk of deep vein thrombosis, noisy environments, dry air, and anxiety. Knowing the challenges can help you find effective solutions for a peaceful slumber in the air.
1. Embrace Mindfulness
Identify the main obstacles preventing you from sleeping on a plane. Recognize your personal needs and preferences, and address them accordingly. You might need noise-canceling headphones to block out the sound of crying babies or a pair of gloves to keep your hands warm and comfortable.
2. Pack Essential Supplies
Bring your own travel pillow, blanket, and other comfort items from home. They not only provide familiarity and comfort but can also help prevent the spread of COVID-19. Other essentials can include noise-canceling headphones, an eye mask, and warm socks.
3. Tire Yourself Out Before the Flight
Increase your adenosine levels by engaging in physical activities before your flight. This neurotransmitter induces sleepiness, making it easier to fall asleep on the plane. For early morning flights, consider staying up a bit later the night before to increase your tiredness.
4. Opt for Relaxing Beverages
Avoid alcohol and caffeine before flying, as they can dehydrate you and make it harder to sleep. Instead, choose calming herbal teas, such as chamomile, lavender, or passionflower, to help you relax and stay hydrated.
5. Consult Your Doctor
If you experience severe anxiety during flights, speak with your doctor about potential solutions. They may recommend short-term medication or over-the-counter sleep aids, such as Dramamine, melatonin, antihistamines, or insomnia medications like ZzzQuil.
Improve Your In-Flight Sleep Experience
While some people can easily sleep on planes, others need a little help. By employing the hacks mentioned above, you can increase your chances of getting restful sleep during your flight, and arrive at your destination feeling refreshed and ready for your adventures.