Sleeping on the plane is tough amid noisy neighbours, crying babies, and turbulence. But when travelling to a faraway destination, your body needs rest, so sleep is essential. Lack of sleep can cause headaches and stress, weaken the immune system, and interfere with productivity; this is also why it’s important to not compromise on sleep. Do you ask how to sleep on a flight? If yes, we have curated a list of tips for sleeping on a plane.
Tips For Sleeping On A Plane
If you wonder “how to sleep on a flight,” follow the tips below and give your body adequate rest.
Stay At The Right Temperature
The first tip for sleeping on a plane is to stay at the right temperature. Science suggests the temperature should be between 60 and 67 degrees Fahrenheit for sleep. Cabins generally have a temperature of 71 to 75 degrees Fahrenheit, and it fluctuates according to different zones and when the flight takes off. It can interrupt your sleep. We suggest wearing light clothes when flying. It will help manage the temperature and help you sleep on the plane.
Turn off Electronic Devices
Turning off electric devices is crucial if you want to know how to sleep on a flight. The blue light on mobile phones, laptops, and tablet screens shifts the circadian rhythms and suppresses melatonin (the hormone that helps us sleep and awake). Further, watching horror or thrill movies or shows can also stimulate the brain and lower the feeling of sleep. Turning off your devices will help you avoid them and help sleep on a plane.
Wear Eye Mask
We sleep at night and wake up in days our internal biological clock instructs our senses about the schedule of sleeping and waking. If you are learning how to sleep on a flight, consider wearing an eye mask. This mask will block the light from reaching your eyes and realign the internal biological clock. It will help you easily sleep when flying.
Listen To Pink Noise
If you are learning “how to sleep on a flight,” how about listening to something to sleep? Does that sound fun? If yes, you can listen to pink noise to sleep when flying. It is one of the most enjoyable tips for sleeping on a plane. Pink noise’s intensity decreases as the frequency increases. The sound of ocean waves, wind, heartbeat, waterfall, etc., are examples of pink noise.
Lean Backward
Relaxing your body is the first step to sleep, whether on a plane, bus, train or home. Leaning backwards can help you relax your body and is one of the tips for sleeping on a plane. The American Academy of Sleep Medicine experts say leaning back to a 135-degree angle is the best position to sleep on plane. It puts minimal pressure on the body and decreases the chances of developing blood clots.
Avoid Alcohol And Coffee
If you are searching for tips on how to sleep on a flight, you should avoid alcohol on planes. It’s because alcohol might initially send you to sleep, but it can lead to frequent awakening and worsen sleep quality. Similarly, coffee contains caffeine, which can prevent sleep.
Use Humidifier
Planes generally have lower humidity levels than our homes. This condition can dry up your nasal passages and make it difficult to sleep. Maintaining humidity is one of the major tips for learning “how to sleep on a flight.” You can use nose drops to keep your nasal passages moist. Inhaling a cup of hot tea or water will also be helpful.
Uncross Your Legs
Your body’s position is crucial to sleep. If you are searching for the best position to sleep on plane, consider uncrossing your legs. This way, you will be more relaxed, which will help you sleep. Crossing the legs can restrict blood flow and increase the chances of blood clotting on long flights.
Eat Potassium-Rich Snacks
Potassium and magnesium play a vital role in sleep. So, you should eat foods containing these nutrients like sweet potato, banana, and avocado if you are learning “how to sleep on a flight.” However, you must not eat heavy foods or eat too much because that can also cause discomfort, which might cause you to struggle to sleep in flight.
Practice Mindfulness
Amidst all the travelling, excitement, and noise, we often forget to relax. When learning “how to sleep on a flight,” you must take this point seriously. An easy way to relax is by practising mindfulness. Try breathing heavily and focus on the present moment. Heavy breathing lessons insomnia and fatigue and promotes better sleep, becoming one of the useful tips for sleeping on a plane.
Also read: Tips for packing light and travelling with less luggage
Sleeping on flights can be difficult not only because of the noise but also because of the change in the atmosphere. Whatever the reason may be, you have learned “how to sleep on a flight.” You even know the best position to sleep on plane. So there will be no inconvenience when flying from one location to another.
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FAQs
What sedatives can help people sleep when flying?
Ambien, Rozerem, Tylenol PM, etc., are sedatives that can help you sleep when flying.
What makes you feel sleepy on a plane?
According to experts, the low oxygen level on aeroplanes makes you sleepy.
Which medicine can calm you on a plane when you fear flying?
Diazepam is a sedative which can make you feel sleepy and relaxed even if you fear flying.
How to get your kids to sleep on a plane?
Products like Kids Bed and Bed Box can help you get your toddlers to sleep on a plane.