Some of us can do that, some of us can't (Image: Westend61 via Getty Images)
Have you ever had trouble sleeping on the plane despite feeling tired? You are not alone in this highland struggle.
Sleeping upright without a cozy mattress or pillows is already a challenge. There is a recipe for flights that can throw cabin noise that can reach overhead lights with 85 decibels. With Sunny season approaching and therefore more people jumping off on vacation, Mattressnextday CEO and sleep expert Martin Seeley shares his wisdom.
7 ways to sleep on a plane
Tax-free or 30 minutes walk around the gate
Martin advised. “I always head to the airport early to explain the delay, but walking before boarding and calming down quickly will help me sleep. Before boarding, I walk around the airport for 30 minutes, spending a tax-free, a quick lap around the lounge and terminal.
“Studies have shown that moderate exercise can help you sleep only 30 minutes, and further studies have shown that women who take more steps throughout the day experience deeper sleep.
There are lots of noise and distractions on the boat. (Image: Pexel)
Book a seat on the engine for best sleep
Believe it or not, seat choice can have a big impact on your flight experience. Martin explained: “Reserving a seat above the engine can actually lead to quality sleep. A gentle, consistent ham acts as a kind of white noise and helps you fall into a peaceful sleep.
“It's not just noise. Vibration from the engine also helps create a soothing environment. Plus, the seats above the engine often have less turbulence.
Prepare the sleep kit in advance
“A well-prepared sleep kit can make all the difference,” Martin said. “Flight socks are an important component of this kit, and previous research that confirmed that flight socks can halve the number of times they wake up on a plane, showing that wearing flight socks during the day can help you move your body up and prevent snoring while lying down.
“In addition to flight socks, we also include eye masks that block strict cabin lights and memory foam travel pillows for proper neck and head support to keep your neck from waking up with a stiff neck.”
Adjust your phone as soon as you board the plane and monitor it at destination time
“As soon as you board, you'll set your clock at the time of your destination,” Martin suggested. “This simple act will help you begin adapting to your body's circadian rhythm – your internal sleep-wake cycle – a new time zone. It's a great way to minimize jet lag and help you sleep at the right time on your journey.
“Our bodies are incredibly adaptable, but sometimes we need a little help. By changing the clock earlier, we can get a head start for our bodies by adjusting to our new time zone.
Avoid using wireless earphones
The wireless earphones are small and therefore easy to pack, but can prevent you from getting a good sleep while flying. Martin suggested using noise-cancelling headphones instead.
Martin said:
“Noise-Canceling Headphones are especially effective in environments with high background noise. They can create peaceful bubbles around you and focus on your own audio and distract you.
Say no to Tipple in flight
Martin gives wise advice to travelers considering relaxing on their flight. Avoid the temptation of alcohol. “Alcohol may feel sleepy at first, but it actually destroys the quality of your sleep. Instead, it helps to stick to water, maintain hydration and prevent annoying throats.”
He warns of the pitfalls of drinking while aiming for a good rest. “Alcohol can interfere with your sleep cycle and lead to lightweight, resilient sleep. We recommend maintaining hydration and avoiding the hangover associated with drinking in the high altitudes.
When it comes to clothing during flight, Martin is clear. “When flying, loose fits are a must,” he said. “They allow better blood circulation and give you the freedom to find a comfortable position in those cramped plane seats.”
He further emphasizes the benefits of flying-friendly clothing. “Wearing comfortable clothing is essential to reduce discomfort and improve the quality of sleep. Tight clothing limits movement and allows you to wake up while flying.
