How to Sleep on a Plane: 7 Expert Tips to Drift Off With Ease
If you can’t sleep on the plane, follow these simple tips to doze off in mid-air.
There are few people as qualified as Elina Winnel to talk about drifting off. She’s the founder of My Sleep Coach and an international sleep expert who has developed a unique program to help the chronically sleep-deprived slumber. No matter whether you're in an economy class aisle seat or flying business, read on for seven expert tips on how to sleep on the plane and arrive at your destination bright-eyed and bushy-tailed.
1. Book a night-time flight
When trip planning, Winnel tries to book herself onto a night-time flight so that she feels naturally tired and ready to sleep.
“If the flight has several legs, I choose one long leg to sleep well rather than the short ones,” she says. Choose a seat that suits you – if you’re easily disturbed go for a window, but if you need the bathroom frequently or you need to stretch your limbs regularly for blood-circulation issues, go for an aisle.
2. Hydrate before you board
As the recirculation of air on planes can cause sleep-disrupting dehydration, Winnel also recommends filling up on H2O before your trip. The key? Drink lots of water before the flight rather than during to avoid continually needing to get up to go to the bathroom.
3. Wear soft, loose clothing
“Wear something comfortable that mimics your sleeping conditions at home, whether that’s leggings or loose, baggy clothing,” says Winnel. She recommends bringing a pair of socks to keep your feet warm, and a small blanket both for warmth and to “create a cosy bed-type environment”.
4. Exercise the day before your flight
It’s good to be not just sleepy but physically tired, too – Winnel recommends exercising during the day before your flight to wear your body out.
5. Pack your own food and avoid caffeine
To ensure you’re not disturbed during the flight, pack your own food and ask the flight attendants not to wake you for meals. Caffeine and alcohol will definitely hinder sleep, so avoid them at all costs.
6. Carry a sleep kit
Pack a sleep kit consisting of an eye mask, earplugs and a U-shaped pillow that you can wear backwards so your head doesn’t fall forward. “If you want to get really serious about it, use noise-cancelling headphones and play brainwave music,” says Winnel.
7. Turn to ancient wisdom
If slumber feels frustratingly hard to come by, Winnel recommends keeping your head up – literally.
“I also use an ancient martial arts trick if it gets difficult to sleep, looking up at a 45-degree angle with my eyes closed. It helps calm the mind," she says.
Sleep tight.
