Long flights can turn into a sleepless struggle, leaving travelers groggy and disoriented upon arrival. With cramped spaces and constant distractions, finding a way to catch some Z’s in the air feels nearly impossible.
However, a few strategic adjustments can transform the in-flight experience, making it easier to drift off and wake up refreshed.
From choosing the right seat to packing comfort essentials, mastering the art of sleeping on a plane requires a blend of preparation and smart techniques.
With the right approach, anyone can turn their next long-haul flight into a cozy retreat high above the clouds. Discover these 11 secrets to snoozing on a plane and unlock the restful journey you deserve.
1: Channel Your Inner High School Self
Channeling your inner high school self can set the stage for better sleep on a plane. Consider replicating familiar bedtime rituals, like donning sleep socks or your most comfortable attire.
Packing a favorite book can bring a sense of comfort, reminiscent of bedtime reads. Using noise-canceling headphones to listen to calming music or a soothing podcast aids relaxation, much like tuning out distractions in study hall.
Creating your own cozy nook with a neck pillow and blanket can transform your cramped space into a sleep-friendly environment.
2: Deprive Yourself of Sleep
Depriving oneself of sleep the night before a flight can be surprisingly effective. It’s recommended to stay up later than usual, pushing yourself to feel tired as you board the plane.
Aim to wake up significantly earlier than normal, creating a sleep deficit that encourages rest during the flight. Being a bit sleep-deprived can make it easier to doze off despite uncomfortable seating and cabin noise.
This technique is beneficial, especially for redeye flights, where adjusting your sleep schedule helps align with new time zones.
3: Don’t Overthink It
Don’t let stress sabotage your sleep on the plane. Focus on relaxation techniques, like deep breathing, to calm your mind.
Embrace the idea of drifting off instead of fixating on the need to sleep. Make the cabin environment work for you by adjusting your seat, using an eye mask, and blocking out noise.
Turning your thoughts to your destination or planning future activities can create a more positive mindset. Remember, the goal is to rest, not to force sleep. Enjoy the experience and let your body do the work.
4: Using a Crutch
Using supportive travel accessories can significantly enhance sleep quality on a plane. Pack an ergonomic travel pillow to support the neck and prevent uncomfortable slumping.
Grab a lightweight blanket or shawl to add warmth and coziness. Consider investing in sleep masks that block out light for an optimal sleep environment.
Employ noise-canceling headphones or earplugs to minimize distractions from fellow passengers or cabin noise.
Combine these crutches to transform a common airplane seat into a cozy sanctuary, allowing for more restful snoozing throughout the flight.
5: Prescription Medicine
Consider discussing sleep aids with your doctor before travel. These can include medications like Ambien or ZzzQuil. It’s important to note potential side effects such as sleepwalking or prolonged grogginess.
Explore melatonin for a safer alternative. Effective doses range from 0.5 to 5 milligrams, taken about five hours before your flight.
Always consult your doctor for advice on timing and to ensure it’s suitable for you. This way, travelers can minimize risks while maximizing their chances for rest on long flights.
6: Book a Bed Seat
Booking a bed seat can drastically enhance the chances of snoozing on a plane. Bed seats, often found in premium classes or dedicated long-haul flights, offer more space and privacy.
These lie-flat seats allow travelers to stretch out comfortably, mimicking the experience of sleeping in a bed.
When planning a journey, it’s wise to check for airlines that provide this option and compare seat layouts ahead of time.
Utilizing airline loyalty programs or credit card points can help secure these luxurious seats at a lower cost. Prioritizing early bookings can also increase selection chances for these restful accommodations.
7: Treat Your Head
Support your head with an ergonomic travel pillow. This pillow cradles the neck, preventing the head from dropping forward and reducing discomfort. Wrap it around to ensure stability during sleep.
Use an eye mask to block cabin lights, enhancing your ability to drift off. Combine this with noise-canceling headphones or earplugs to drown out ambient noise. These simple tools create a serene environment that promotes better rest while flying.
8: Cancel That Noise
Utilizing noise-canceling headphones is a game-changer for in-flight snoozing. They block ambient noise, helping travelers drift off despite cabin chatter.
Packing a pair of comfortable earplugs can serve as a backup for those who prefer a simpler option. Wearing these accessories not only lowers distractions but also enhances relaxation.
Travelers should aim to create their own soundscape by playing calming music or white noise, further drowning out bothersome sounds.
Making these auditory adjustments can significantly improve the chances of catching some ZZZs during the flight.
9: Listen to a Sleep Meditation
Listening to a sleep meditation can significantly enhance in-flight relaxation. First, select a calming meditation app, such as Calm or Headspace, that offers sleep stories and guided sessions.
Next, find a comfortable position, preferably leaning back in your seat. Then, put on noise-canceling headphones or earplugs to eliminate distracting sounds.
Close your eyes and focus on your breathing while letting the soothing voice guide you. Finally, let go of any stress or anxiety about the flight, allowing the meditation to transport you to a more peaceful state, ultimately increasing your chances of snoozing.
10: Practice Breathing Techniques
Practicing breathing techniques can greatly enhance in-flight relaxation. Start by finding a comfortable seat position.
Then, breathe in deeply through the nose for a count of four, filling the lungs completely. Hold the breath for a count of four, allowing your body to relax further.
Exhale slowly through the mouth for a count of six, letting go of tension. Repeat this cycle for several minutes to calm the mind and body. Including this method can reduce anxiety and promote restful sleep while flying.
11: Use an Eye Mask
Using an eye mask can significantly improve sleep quality on a plane. Block out cabin lights and create a dark environment conducive to rest.
Select a mask that contours to your face for maximum comfort, ensuring it fits snugly without causing pressure. Consider choosing a lightweight, breathable fabric that won’t irritate your skin.
Incorporate the eye mask into your pre-flight routine to signal your body that it’s time to sleep, reinforcing your sleep hygiene. With the right eye mask, travelers can enhance their chances of snoozing soundly at 30,000 feet.
Alicia Richards