11 Ways to get better sleep on plane

Sleeping on a plane can be a challenging endeavor, especially with cramped seats, noisy fellow passengers, and the general discomfort of air travel. However, with a few strategic preparations and mindful practices, you can improve your chances of getting restful sleep during your flight.

Here are some effective ways to enhance your sleep experience on a plane:

1. Choose the Right Seat

Selecting the right seat can make a significant difference in your ability to sleep. Window seats are ideal because you can lean against the wall and avoid being disturbed by fellow passengers. Additionally, seats near the front of the plane tend to experience less turbulence and noise from the engines.

2. Dress Comfortably

Wear loose, comfortable clothing that allows you to move and stretch easily. Layering is also important, as airplane cabins can fluctuate in temperature. A lightweight jacket or sweater can keep you warm if it gets chilly.

3. Bring a Travel Pillow and Blanket

A good travel pillow can provide neck support and make it easier to sleep upright. Memory foam or inflatable pillows are popular choices. Bringing your own blanket or a large scarf can also add a layer of comfort and warmth, making it easier to relax and fall asleep.

4. Use Noise-Canceling Headphones or Earplugs

Airplane cabins can be noisy, with the constant hum of the engines and chatter from other passengers. Noise-canceling headphones or earplugs can help block out these distractions, creating a quieter environment that’s more conducive to sleep.

5. Wear an Eye Mask

An eye mask can block out ambient light, including from cabin lights and screens, helping to create a dark environment that signals your body it’s time to sleep. Choose an eye mask that is comfortable and fits well without pressing too hard on your eyes.

6. Watch What You Eat and Drink

Avoid heavy meals, caffeine, and alcohol before and during your flight, as these can interfere with your ability to sleep. Opt for light snacks and stay hydrated with water. Herbal teas like chamomile can be a soothing choice before trying to sleep.

7. Adjust Your Sleep Schedule

If you’re flying across time zones, try to adjust your sleep schedule a few days before your flight. Gradually shifting your bedtime can help your body adapt to the new time zone more easily, reducing the impact of jet lag.

8. Practice Relaxation Techniques

Techniques such as deep breathing, meditation, or listening to calming music or white noise can help you relax and drift off to sleep. Apps and playlists designed for relaxation and sleep can be useful tools.

9. Limit Screen Time

The blue light emitted by screens can disrupt your body’s natural sleep-wake cycle. Limit your use of electronic devices before trying to sleep. If you need to use them, consider using blue light filters or wearing blue light-blocking glasses.

10. Create a Comfortable Sleeping Position

While space is limited, try to find a comfortable sleeping position. Recline your seat slightly if possible, and use your pillow and blanket to support your neck and lower back. If the seat next to you is empty, you can use the extra space to stretch out a bit more.

11. Stay Positive and Patient

Sometimes, despite your best efforts, sleep can be elusive. Stay positive and patient, and try not to stress about not sleeping. Even if you can’t sleep, resting and staying relaxed can still help you feel more refreshed upon arrival.