Whether you’re traveling for business or pleasure, long-haul flights can easily throw off your sleep schedule. Trying to get rest when you’re crammed into a small space isn’t exactly easy. However, there are simple hacks that can help set you up for quality shut-eye at 30,000 feet. With a few adjustments to your pre-flight routine and in-flight habits, you’ll be snoozing soundly on your next trip.
Prep Your Body Clock
In the days leading up to your flight, begin shifting your bedtime and wake time closer to what they’ll be in your destination time zone. This will give your circadian rhythm a head start in adjusting and make it easier for you to fall asleep at the right local time during your travels. Gradually move your sleep schedule 15 minutes earlier or later each day until you’ve reached your goal times.
Eat Strategically
What you consume before and during your flight can have a noticeable impact on your ability to sleep.
Before Takeoff
Avoid heavy meals right before getting on the plane as digestion can make it harder to fall and stay asleep. What to eat before a flight is important for your rest and comfort. Eat a well-balanced meal rich in protein and complex carbs several hours prior to boarding. Some smart options include oatmeal with fruit, Greek yogurt with granola, eggs with avocado toast, or peanut butter on whole-grain bread. Stay hydrated as well by sipping water leading up to your flight.
Once Airborne
What you eat and drink onboard also matters. Limit caffeine and alcoholic beverages as both can interfere with quality Zzz’s. Instead, snack on melatonin-boosting foods like almonds, bananas, chamomile tea, warm milk, and turkey. The tryptophan in turkey actually makes you sleepy! You want to promote shut-eye, not disrupt it further.
Utilize Accessories
Bring gear specifically designed to aid sleep from compression socks to cushioned neck pillows. Use noise-canceling headphones to drown out crying babies or constant engine noise. Also, pack a sleep mask, earbuds, cozy slippers, lip balm, and hydrating face mist. Feeling cold is likely to prevent you from falling asleep, so dress in layers that you can adjust as needed based on your temperature.
Choose the Right Seat
Where you sit impacts your ability to snooze. For instance, near the wings tends to be quieter with fewer disruptive passers-by. Bulkhead, exit row seats, and first class offer more legroom and the ability to recline further. Avoid seats near lavatories, galleys with bright lights, and crying infants when possible. Check SeatGuru for ideal sleepy spots by aircraft type before booking tickets.
Set the Mood
Once you are settled into your seat, establish ideal sleep conditions. Request pillows and headphones if yours aren’t provided. Adjust the air vents above you and ask flight attendants not to disturb you unless necessary. Enable ‘do not disturb’ on your phone, put it in airplane mode, and tuck it away. Wear a sleep mask and position your pillow against the wall or window for cushioned support. Cover up with your own blanket or one provided by the airline. Some airlines even hand out comfort kits! The more conducive your environment, the better chance you’ll have at achieving quality rest.
Adjusting key factors leading up to and during your flight really helps in getting sleep at altitude. Rethink what you eat and drink pre-take-off through touchdown along with smart seat selections and sleep enhancers. Implement even a few of these simple hacks and you’ll arrive well-rested, ready to fully enjoy your destination!
