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How To Get To Sleep On An Airplane? Tip 6 Is The Best!

Do you have trouble sleeping on planes? Do you arrive at your destination feeling exhausted and jet lagged? I feel you, after flying to every country in the world, I can relate more than most.

If you’ve ever found yourself tossing and turning in your seat, trying to get comfortable on a long-haul flight, you’re not alone. The cramped quarters, unfamiliar surroundings, and endless distractions can make it difficult to get a good night’s sleep on a plane.

But there is hope! By using memory foam neck pillows, earplugs and eye masks, and practicing relaxation techniques, you can improve your chances of getting some rest on your next flight. The benefits of memory foam for sleeping on planes are numerous – it conforms to the shape of your head and neck, providing optimal support and comfort. 

In this article, we’ll explore 16 science-backed tips for sleeping on a plane, including the use of memory foam and other strategies to help you get a better night’s sleep on your next flight. So, if you’re ready to say goodbye to sleepless flights and hello to a more restful journey, read on!

16 Tips To Sleep Better On An Airplane

Right, so you may be getting anxious ready to board your flight – not having enough rest before the flight and wondering what you can do to get to sleep. These 16 tips will help give you a chance, but we also went a step further and gave you some examples. 

Don’t worry – we’ve also included the studies backing them up – these really are tried and tested. 

1. Choosing a good seat: A study published in the journal Aviation, Space, and Environmental Medicine found that passengers who sat in the aisle seat had a higher chance of falling asleep on a long-haul flight compared to those in the middle or window seat.
2. Wearing comfortable clothing: Wearing comfortable clothing can help you feel more relaxed and at ease, which can improve your chances of falling asleep.
3. Using a neck pillow: A neck pillow can help support your head and neck, which can help prevent muscle strain and discomfort.
4. Using earplugs and an eye mask: Earplugs and eye masks can block out distractions and create a more conducive sleep environment. A study published in the journal Sleep Medicine found that the use of earplugs and eye masks significantly improved sleep quality in individuals with insomnia.
5. Avoiding caffeine and alcohol: Caffeine and alcohol are stimulants that can disrupt sleep, so it’s best to avoid them before bedtime. A review published in the National Institute for Health found that alcohol consumption before bedtime can disrupt sleep architecture and decrease sleep quality.
6. Staying hydrated: Staying hydrated can help prevent jet lag and improve sleep quality. A study published in the journal Sleep Medicine Reviews found that dehydration can affect sleep quality and increase the risk of developing insomnia.
7. Moving around: Walking around can help improve circulation and prevent muscle stiffness, which can make it easier to fall asleep.
8. Adjusting the temperature: A comfortable temperature can help you feel more at ease and improve your chances of falling asleep.
9. Using white noise: White noise can help block out distractions and create a more peaceful environment for sleep. A study published in the journal Sleep Medicine found that white noise can significantly improve sleep quality in individuals with insomnia.
10. Practicing relaxation techniques: Relaxation techniques like deep breathing, meditation, and progressive muscle relaxation can help calm the mind and body, making it easier to fall asleep.
11. Getting some fresh air: Taking deep breaths of fresh air can help you feel more awake and alert.
12. Avoiding screen time: The blue light emitted by electronic devices can disrupt your natural sleep cycle, so it’s best to avoid screens before bedtime. A study published in the journal Sleep Medicine Reviews found if you’re looking at blue light close to bedtime then the sleep hormone which, well, helps you sleep stops being produced. 
13. Using melatonin: Melatonin is a hormone that helps regulate sleep-wake cycles. Taking a melatonin supplement can help you fall asleep and improve sleep quality.
14. Using a sleep aid: Sleep aids like Benadryl and Tylenol PM can help you fall asleep, but it’s important to use them as directed and to talk to your doctor before taking any medication.
15. Using the “4-7-8” breathing technique: The “4-7-8” breathing technique can help calm the mind and body and promote relaxation, making it easier to fall asleep.
16. Getting some rest before your flight: Getting a good night’s sleep before your flight can help you feel more rested and prepared for the journey.

5 Reasons For Why is it so hard to sleep on a plane?

There are several reasons why it can be difficult to sleep on a plane:

1. Noise and distractions: The noise and activity on a plane can make it hard to fall asleep, especially if you’re seated near the restrooms or galleys.
2. Uncomfortable seating: The seats on planes are designed for comfort during short flights, but they may not be as comfortable for longer periods of time.
3. Change in time zone: If you’re traveling to a different time zone, your body may struggle to adjust to the new schedule, which can make it harder to fall asleep.
4. Dry air: The air on planes is typically dry, which can make it harder to breathe and lead to discomfort.
5. Stress and anxiety: Traveling can be stressful, and the unfamiliar surroundings of a plane may exacerbate feelings of anxiety, making it harder to relax and fall asleep.
6. Poor sleep hygiene: If you don’t follow good sleep hygiene practices, such as avoiding caffeine and alcohol before bed and maintaining a regular sleep schedule, it may be harder to fall asleep on a plane.

Overall, there are many factors that can contribute to difficulty sleeping on a plane, but by following some of the tips outlined in this article, you can improve your chances of getting some rest on your next flight.

Extra Tips For Sleeping On An Economy Flight

Here are some additional tips for sleeping in an economy flight, with a focus on the challenges of economy seating:

1. Upgrade your seat. If you’re willing to spend a little extra, upgrading to a premium economy or business class seat can make a big difference in your comfort and ability to sleep.
2. Book a bulkhead seat. Bulkhead seats often have more legroom, which can make it easier to get comfortable and sleep.
3. Use a lumbar roll. A lumbar roll is a small, portable cushion that can help support your lower back and improve your posture while sitting.
4. Bring a small blanket or scarf. A small blanket or scarf can help keep you warm and add an extra layer of comfort while sleeping.
5. Use the armrests as support. If you’re struggling to get comfortable, try using the armrests as support for your head and neck while sleeping.
6. Avoid eating heavy meals before bed. A heavy meal before bedtime can make it harder to fall asleep, so try to stick to light, healthy snacks.
7. Use credit cards with airmiles. if you don’t know how airmiles work, you need to learn. With 100,000 Avios from one credit card, you can be flying emirates first class for free.

I hope these additional tips help you get some rest on your next economy flight!

Say Goodbye to Sleepless Flights Forever

Getting a good night’s sleep on a plane is possible with the right strategies. By following the tips outlined in this article, including using memory foam neck pillows, earplugs and eye masks, and practicing relaxation techniques, you can improve your chances of getting some rest on your next flight. 

So, the next time you’re preparing for a long-haul journey, don’t forget to pack these essentials and try out some of these tips to help you sleep better on the plane.