How Experts and Frequent Flyers Beat Jet Lag: Secrets to Sleeping on a Plane
Reserve a window spot when you're in coach class.
If you're similar to many people, you often lack the airline points or lucky breaks to snag an upgrade So, you're planning to catch some shut-eye in a cramped economy-class seat with limited legroom and minimal ability to recline. For numerous travelers in regular economy class, securing a window seat is often the optimal choice for sleeping during flights—I always make sure to grab one right after purchasing my ticket. Why? It’s simpler to drift off when I can lean against the window or the side of the aircraft, and I avoid being disturbed by passengers needing access to the restroom. Additionally, controlling the window shade is an added perk.
The drawback, naturally, is that I might have to wake a sleeping seatmate When it’s time to head to the restroom. Etiquette advice: Should you anticipate needing to rise often for the plane lavatory, opting for an aisle seat is the politest choice.
Pack sleep aids, particularly if your seat is in the middle.
So you ended up with the shortest straw and got stuck in the middle seat Dr. Kuhlmann emphasizes that now more than ever, it's crucial to equip yourself with travel essentials that enhance comfort during flights. Despite not being able to rest against the window or extend your legs into the aisle space, you can craft a snug mini-environment that makes drifting off easier.
If improving your sleep during a flight is important to you, think about using noise-canceling headphones or earplugs along with an eye mask. wearing loose, airy layered clothing To enhance comfort and relaxation," suggests Dr. Kuhlmann. Additionally, a travel pillow designed for neck support is essential when seated in the center position; this ensures you won’t have to rest your head on your neighbor’s shoulder. Dr. Chasser concurs with this recommendation. Cabeau Evolution S3 Travel Neck Pillow Due to its memory foam design, I own this travel pillow and can vouch for its quality: Whenever my family and I travel together, we end up competing for it.
A foldable footrest that attaches to the tray table is worth considering. Although this might appear as an unusual accessory at first glance, imagine all those instances when you've attempted to stabilize your feet by pressing them against the edge of the seat ahead—only for them to slip downwards eventually. By using such a rest, your legs can remain comfortably raised, similar to their positioning during sleep, ensuring stability throughout the journey, thus enhancing overall comfort significantly.
These suggestions for sleeping on a plane are equally effective for lengthy trips, regardless of the kind of seat you're in.
Take a power nap
"Short-haul flights offer a perfect chance to get some essential rest, which is beneficial for your memory and mental performance," explains Dr. Chasser. Additionally, as planes ascend into the sky, cruising altitude As the cabin pressure decreases, implying that the oxygen becomes somewhat thinner compared to sea level, this change may induce drowsiness.
Her advice: If you're considering napping during a brief flight, limit your rest to under 20 minutes, ensuring it ends before 3 p.m. "This approach refreshes you without causing drowsiness upon awakening," she explains. "It also should not interfere with your normal bedtime." Should you find yourself unwilling to snooze mid-flight, "even just five minutes of intense relaxation or mindful breathing exercises can substantially decrease stress and enhance how well you sleep," she notes.
Give priority to sleeping before a lengthy transcontinental trip.
Our experts suggest that your preparation for a lengthy transatlantic journey shouldn’t begin just the evening prior. It should commence earlier. days before you fly.
"When crossing multiple time zones, our body’s natural rhythm may have difficulty adapting," explains Dr. Chasser. "Our internal clock typically adjusts at a rate of about an hour per day; however, it often shifts more quickly when traveling from east to west, making trips towards the East somewhat tougher." To ease this transition, begin modifying your sleeping pattern several days prior to departure, shifting it gradually by 20 to 30 minutes each adjustment period. Adjust either your bedtime or waking hours accordingly based on whether you're heading east or west.
Restrict your usage of electronic devices.
Specifically, avoid using electronic devices near bedtime—not only during the days leading up to your trip but also when you're on the airplane. "Blue light from screens tells your brain it's still daylit, which makes it more difficult to relax and prepare for sleep," says Dr. Kuhlmann. Should you intend to read prior to or during your flight, think about getting a blue-light filter for your handheld device.
Avoid alcohol and caffeine
Although those adorable mini bottles of liquor might seem tempting, it's wise to steer clear of them if you want to improve your sleep and deal with jet lag," advises Dr. Chasser. She notes that while alcohol can make you feel drowsy, it actually deteriorates the overall quality of your sleep, causing more interruptions and reducing the effectiveness of your rest. "Should you desire an alcoholic drink, aim to have it at least six hours before bedtime, and remember to keep yourself properly hydrated.
Dr. Kuhlmann notes that caffeine can similarly negatively impact your sleep quality. "As a stimulant, it can interfere with your capacity to relax and may cause dehydration," he cautions. It would be advisable to avoid it and opt for consuming ample amounts of water throughout your journey, both before, during, and post-flight.
Bring a light-blocking eye mask
No matter whether it’s an open curtain, internal cabin lights, or even your seatmate’s flashlight, sufficient illumination can hinder peaceful slumber. Curious about getting some shut-eye during a brightly lit flight? Simply obstruct the glare. As Dr. Chasser advises, consider purchasing a soft, comfy light-proof eyeshade; she endorses this approach. Kitsch Satin Sleep Mask , featuring a smooth wraparound design. Alternatively, you might consider using a lightly weighted sleep mask, which applies gentle pressure to aid in relaxing your nervous system.
An eye mask also serves as a signal to flight attendants that you prefer not to be interrupted. This indicates they shouldn't wake you up for things like refilling your drink or offering duty-free perfumes.
Follow your nighttime regimen faithfully.
For Wetherall, who has journeyed around the globe for her job, dozing off during flights revolves entirely around her routine. "Once it's bedtime," she explains, "I get ready as though I'm heading to bed at home." This involves brushing her teeth, cleansing her face (a quick swipe with a facial wipe suffices if necessary), and slipping into cozy travel attire. Afterward, she slips on an eye mask along with earplugs or noise-canceling headphones tuned to what she describes as "the driest historical podcast available."
Dr. Chasser concurs that feeling at ease is crucial, and this comfort also benefits your well-being. If you often cold on airplanes Make sure to wear layered clothing or carry a sweater with you. "Wearing warm bed socks or a beanie cap can aid in lowering your core body temperature by redirecting blood flow to the peripheral areas like your hands and feet," she explains. "This plays a crucial role in signaling to your body that it’s ready to begin falling asleep."
Choose not to have the inflight meal
If you prefer less disruption during your sleep (and honestly, who doesn’t?), think about foregoing the airline dinner, particularly on red-eye trips. Given how often I travel from Italy to the U.S., all of which involve night-time journeys, crossing this international border means losing around six hours due to the time difference. When boarding at dusk, I land in Italy just after dawn following approximately eight hours aloft. By waiting until they serve the in-flight meal—which we both know isn’t top-notch—and then having to wait again as trays get collected, those precious sleeping hours quickly dwindle away, sometimes costing me up to two hours.
Rather than doing that, I've started having my dinner at the airport prior to boarding (or at airport lounge When possible, I do that so I can fall asleep right after takeoff. Once my travel pillow and eye mask are set, the flight attendants don’t ask me whether I want chicken or pasta!
Consider a sleep aid
Certain flyers dive straight into action by using sleep aids to nod off during their flight. As for Wetherall, they opt for either a CBD gummy (if permissible), some melatonin, or perhaps a Tylenol PM, "based on just how desperate I'm feeling!"
Dr. Chasser indicates that melatonin can certainly aid in sleeping during flights, particularly with proper timing of dosage. "As the hormone responsible for signaling your body's sleep-wake cycle, melatonin can be very effective. When traveling westward and finding yourself awake prematurely, consuming a melatonin supplement after rising can assist you in extending your sleep duration slightly and adjusting your internal rhythm." Conversely, Dr. Chasser notes that if you're heading east, it's advisable to ingest melatonin roughly half an hour prior to what would correspond to bedtimes at your destination. "This adjustment not only shifts your biological clock forward but also provides a gentle calming effect to ease into slumber," she explains.
Dr. Kuhlmann suggests opting for a quick-acting form of melatonin instead of a time-released variant. Seek out products marked as "rapid-start," "quick-dissolve," or comparable terms.
About the experts
|
Why trust us
Reader’s Digest Has released numerous travel narratives designed to assist readers in exploring the globe safely, effortlessly, and economically. Our coverage frequently includes insights into top destinations along with ideal visiting periods, strategies for swiftly navigating airport security, insider airline staff knowledge, room-saving techniques at hotels, and much more. We're dedicated to generating premium material crafted by authors who possess both skill and hands-on experience within their domain, collaborating closely with pertinent specialists when necessary. To maintain accuracy and reliability, we draw from credible main sources like governmental bodies, industry associations, educational establishments, and incorporate applicable firsthand accounts from our contributors. In crafting this guide on achieving rest during flights, Elizabeth Heath leveraged her extensive background as an experienced travel writer to guarantee precise details and provide optimal guidance to our audience. Discover further specifics regarding our approach here. team , our contributors and ourselves editorial policies .
Sources:
- David Kuhlmann , who serves as the director of sleep medicine at Bothwell Regional Health Center and is also a spokesperson for the American Academy of Sleep Medicine; this information was obtained through an emailed interview conducted on October 17, 2024.
- Dr. Caitlin Chasser, a family medicine physician and sleep specialist as well as co-founder of The Sleep Project ; Email Interview, September 20, 2023
- Tyler Wetherall Travel author and fiction writer; Facebook Chat interview, September 11, 2023
Comments
Post a Comment