If you’ve got a long-haul flight planned, sleeping is likely to be inevitable. However, with tight quarters, changing air pressure, and shifting time zones, it’s best to plan out your sleep ahead of time so that you aren’t dooming yourself to a trip spent suffering from jet lag or neck pain due to sleeping in an odd position.
While collecting your boarding pass and packing your suitcase, don’t forget to prepare to sleep on the plane so that you can properly relax as you travel to your destination.
Preparing for High-Altitude Snoozes
Whether you’re on a red-eye or a long-haul flight, traveling doesn’t mean that you have to sacrifice your sleep. To avoid watching all those around you sleep as the hours tick by, make these preparations:
Stock Up on Sleep Beforehand
If you’re worried about not being able to sleep on the plane, you may think that skipping out on sleep in order to place you on the cusp of exhaustion is the best way to guarantee a snooze on the plane. However, research has shown that missing out on sleep doesn’t make you any more tired, so purposefully depriving yourself of sleep before your trip won’t make it any easier for you to fall asleep. Instead, ensure that you’re well-rested leading up to your flight so that you can navigate the airport with clarity. As a bonus, you won’t have to worry about your attempts to overcome sleepiness, such as a cup of coffee, backfiring when you can’t fall asleep on the plane.
Take Note of the Time Zone You’re Flying Into
When making your flight preparations, be sure to note the time zone you’re flying into and the difference between that time zone and the one you’re currently in—the greater the difference, the greater the risk of jet lag due to more disruptions to your circadian rhythm. In order to minimize jet lag, it helps to prepare for your trip a few days before by gradually moving up (or back) your bedtime to match your destination’s time zone.
You can also be strategic about your sleep on the plane as well. When you get on the plane, start to think in terms of your destination and nap, sleep, eat, and stay awake based on the new time zone. This may mean napping for a little bit to hold off your exhaustion or getting a full night of sleep. In addition to modifying your sleep times, when you eat can also make a difference, with a study finding that eating based on your destination’s time zone while on the plane helps to speed up your body’s adjustments.
To make things easier on your flight, make a note of these things beforehand so that you can spend your flight relaxing, not trying to do the math.
Create a Sleep Kit
When you’re changing the location in which you’re sleeping, one of the keys to ensuring a restful snooze lies in maintaining as much of your sleep hygiene as you can. In order to assist in this, create a kit that is ready to go for your flight.
Your kit should include resources to help you block out distractions, such as earplugs and an eye mask. With their help, you will be able to sleep no matter what is going on around you. You can also use noise-canceling headphones paired with colored noises or nature sounds to help you drift off to sleep.
Comfort is also a crucial element of sleep hygiene, so don’t forget a pillow to support your neck and comfortable clothes to wear while you snooze. You could also consider swapping out your shoes for a pair of warm compression socks with travel slippers. Not only will the socks help to reduce pressure on your feet, but the coziness will help to trick your body into adopting a more relaxed state.
Consider Bringing Natural Sleep Aids
If you have a considerable jump in time zones, it can be helpful to prepare for any difficulties falling asleep by having natural sleep aids ready to go. For instance, you can bring lavender essential oil to rub onto your temples or wrists, bringing the power of aromatherapy to your flight. Or, you could bring some melatonin to aid the adjustment of your circadian rhythm.
Pack Layers
It’s hard to gauge how the airplane will feel, temperature-wise, especially if you’re traveling somewhere with an entirely different climate. To ensure you can avoid becoming too hot or too cold, dress in layers that can be easily removed or added on. With how difficult it can be to sleep when you’re too hot or too cold, taking this preparatory step can go a long way in increasing your comfort on the plane.
Bring A Pillow and Blanket
If you’ve got a long flight planned, don’t forget to bring a pillow and blanket. While the plane may offer some to use, bringing your own brings along a scent of home, which can help aid your relaxation. As a bonus, if you spray your bed before bed with a linen spray, spritz the pillow and blanket you’re bringing before you leave to bring this additional scent that prompts sleep with you.
Have Music Ready to Go
Music can go a long way in relaxing you, so be sure to have some queued up to listen to once you take to the sky, especially if you’re a nervous flier. While certain music, specifically those with slower beats and without lyrics, are often considered to be preferred for sleep, any music that you like can help relax you enough to drift off to sleep.
Sleep On the Plane To Arrive Well-Rested
The best way to ensure your vacation, trip, or return to everyday life is enjoyable is to arrive at your destination with a low sleep debt. Sometimes, this entails sleeping on the plane. While it may seem like a challenging undertaking, especially if you have a fear of flying, preparing ahead of time can go a long way in creating a smooth flight and letting you drift off to sleep.
Having a schedule in mind and being in possession of relaxation and sleep-boosting products such as ear plugs, an eye mask, and cozy layers can help you to sleep comfortably on your flight at the ideal times so that when you arrive at your destination, you’ve already adjusted to the new time zone.
