Air travel has become an integral part of our lives, allowing us to explore new destinations and connect with loved ones across the globe. However, long flights can often wreak havoc on our sleep patterns, leaving us fatigued and disoriented upon arrival. But fear not! With a few simple strategies and some good sleep hygiene practices, you can ensure a more comfortable and restful journey, even at 30,000 feet in the air.

Choose Your Seat Wisely

Your seat selection can significantly impact the quality of your in-flight sleep. If possible, opt for a window seat, which provides a solid surface to lean against and minimizes disturbances from fellow passengers in the aisle. Additionally, consider seats in the front of the cabin, as they tend to experience less turbulence and noise.

Dress Comfortably

Wearing comfortable clothing is crucial for getting a good night's sleep on a plane. Choose loose-fitting, breathable fabrics and layers to accommodate changing cabin temperatures. Don't forget to pack a cozy pair of socks and a travel-sized blanket or scarf for added warmth and comfort.

Earplugs and Eye Masks

Blocking out noise and light is essential for promoting sleep on an airplane. Invest in high-quality earplugs to reduce cabin noise, and pack a sleep mask to block out unwanted light. Noise-canceling headphones can also be a game-changer, as they not only reduce ambient noise but also provide entertainment options.

Stay Hydrated

Dehydration can exacerbate jet lag and disrupt your sleep patterns. Drink plenty of water throughout your flight, but avoid excessive alcohol and caffeine, as they can dehydrate you and interfere with sleep. Aim to consume water steadily rather than in large quantities to minimize bathroom trips.

Timing Is Everything

Adjust your body clock as soon as you board the plane. If you're crossing multiple time zones, try to align your sleep schedule with your destination's local time. Set your watch to the new time zone, and try to eat and sleep according to that schedule, even before you arrive.

Get Up and Move

Sitting for extended periods can lead to discomfort and restless legs, making it difficult to sleep. Make an effort to get up, stretch, and walk around the cabin every few hours. Simple leg and ankle exercises in your seat can also help improve circulation and reduce stiffness.

Choose Your Meals Wisely

In-flight meals can affect your sleep. Opt for lighter, easily digestible options, and avoid heavy or spicy foods that may disrupt your stomach. Consider bringing your own snacks to control your food choices and have a small, healthy meal before your flight.

Mindful Entertainment

Select entertainment options that promote relaxation rather than intense stimulation. Audiobooks, soothing music, or guided meditation apps can help you unwind and prepare for sleep. Avoid action-packed movies or games that may keep you alert and engaged.

Manage Your Screen Time

The blue light emitted by screens can interfere with your body's production of melatonin, a hormone crucial for regulating sleep. Use blue light filters or switch to "night mode" on your devices during the flight, and limit screen time as bedtime approaches.

Stay Calm and Relaxed

Anxiety and stress can hinder your ability to sleep. Practice deep breathing exercises, mindfulness, or progressive muscle relaxation to calm your mind and body. Consider packing some lavender essential oil or a relaxation balm to inhale for added tranquility.

Conclusion

If you or someone you love are continuing to have sleeping trouble, that may be a sign of an underlying problem. Please click the orange button below to take a free online sleep test and talk with one of our sleep health professionals.