Sweet dreams on the plane: tips to help you fall asleep during the flight

Most people struggle to fall asleep in an unfamiliar place, let alone on an airplane where it's not even a full bed, but an in-flight seat. In this case, you should prepare in advance to endure the long flight and arrive at your destination refreshed and full of energy.

So how can you effectively rest on the plane and land without red eyes and dark circles under your eyes? Simplemost has gathered tips from a sleep expert who knows how to travel without sacrificing sleep and health.

Choose the best seat

Before booking, you should study the seat map on the plane and determine where the noise will be the least. For this purpose, avoid choosing seats near the aisle and the toilet. However, be prepared that some airlines may charge extra for this feature.

Travel pillow

This flight accessory is very useful and will make the passenger feel much more comfortable. It is recommended to choose a pillow with a U-shaped design, which helps support the neck during the flight. Also, pay attention to its texture to determine whether a soft or firm one suits you best.

Sleeping mask

Even the slightest cabin lighting can be annoying and prevent a person from falling asleep. That's why a soft and silky eye mask is indispensable to have on a flight.

Refrain from drinking alcohol

It's tempting to have a glass of champagne during a flight, but keep in mind that certain sleep rules apply both in the sky and on the ground. For example, caffeine blocks the sleep-inducing chemical adenosine, and one glass of alcohol can disrupt sleep cycles.

Stay hydrated

Dehydration can cause muscle cramps and headaches that make it difficult to sleep. Knowing this, it's best to bring your own water bottle when traveling and monitor your hydration levels.

Noise-canceling headphones

To ensure tranquility and comfort, invest in suitable headphones to distance yourself from external stimuli.

Layered clothing

Airplane temperatures can be unpredictable, so it's advisable to plan your clothing in advance. Opt for a comfortable, slightly oversized sweatshirt, loose pants, and sneakers.

Cozy blanket

A blanket not only keeps you warm if it gets chilly but also signals that it's time to sleep. Wrapping yourself in a blanket can provide a sense of comfort akin to being on the ground.

Melatonin supplements

Sun exposure triggers the production of the sleep hormone melatonin in humans. However, on an airplane, passengers may not receive sufficient sunlight, so melatonin supplements can be a substitute. They aid in falling asleep or maintaining sleep during travel.

Footrest

To enhance blood circulation during the flight, passengers can consider purchasing a footrest or hammock in advance. This device helps keep your feet in a comfortable position, ensuring overall comfort during the journey.

Recline your seat

There's a perception among travelers that reclining a seat, especially in economy class, may be uncomfortable or impolite for passengers behind. However, it's a matter of personal comfort that impacts every passenger on board. You can coordinate with the person behind you and slowly recline your seat after mealtime when it's convenient for everyone.