How do you sleep on a plane?

Sleeping on a plane can be somewhat of a herculean task because of the chairs, noise, and movement around your vicinity. However, here are some techniques that you can apply to ensure that you get some sleep while on the plane so that you feel fresh when you land.

Choose Your Seat Carefully

The seating position shows that the place where you choose to rest in the airplane does affect sleep in a big way. It is preferable to select a window side so that you will lean your head on the wall of the aircraft. The window seat also provides one with an opportunity to be alone and least intrusion by other passengers who may be walking up and down the aisle. You may also need to look at the seat map and avoid seating where someone is sitting right behind you, to have more room to recline the chair and rest. It is advisable to avoid the last row because this does not recline and therefore cannot offer you a sleeping position.

Carry Along These Items to Get Comfortable

Seats that are fitted inside planes were not designed for sleeping at all. To make your seat as comfortable as possible for resting you should have some of the following items in your carry-on bag. Take along an inflatable neck pillow to add comfort and ensure that your neck is supported while sleeping seated. Pack a small traveling blanket or stole in case you need to curl up while the beautiful dreams envelop you. Some of the airlines also supply pillows and blankets, however, when you have your own you know that the item you require is within your possession. Men should avoid wearing tight-fitting suits and jeans, while females should not wear tight-fitting pantyhose or other restrictive garments that will restrict blood flow when seated at a desk for long periods. Other accessories include sleep masks, earplugs, and noise-canceling headsets which may also help in excluding any light and noise that may hinder your sleep on a plane.

Adjust Your Chair

Although more of a convenience, do not forget to maximize the usage of your adjustable seat control. If allowed, adjust your seat to make it a bit inclined so that you can lay your body on that surface partially. If the passenger behind you does not recline his/her chair, you can move even further back. In different types of aircraft and flight companies, the seats could be adjusted to a possibility of 8 inches or less. Also, try to adjust your seat back far enough and bring your armrests up to provide your body with additional space. Arrange any pillows and/or blankets provided to your preference to feel better when reclined against your seat.

Try Different Sleeping Positions

There are several sleeping positions, which may be necessary to use while flying and you may need to find out one that will suit you best. The most common position is to sit on your side, leaning toward the plane’s wall, with the help of an inflatable pillow pushing them against the window for support behind the head. It is also possible to attempt to recline with your head on the tray table over the empty seats beside you or use a pillow placed in your lap. Many travelers can also sleep with their heads tilted backward and have the travel pillow only on the neck and nothing else. Try out new positions to avoid getting rigid and stiffening up.

Time Your In-Flight Schedule

It is worth noting that a slight shift from the usual regimen can go a long way in ensuring the best chance of having a good night's sleep during the flight. To start with, do not take coffee and alcohol before the flight or during the same as the two leads to inhibiting sleep. Take a few light meals because large fatty meals will only make you feel uneasy if you are to sit down for long. Instead, have water and reduce the amount of soda that you and your family consume in a day. Cabin lighting is generally dimmed after the take-off; it is advisable to attempt to relax and feel as relaxed as possible. This can be achieved through the use of a watch whereby you adjust the time to that of the new destination to help your body clock adjust to set times for sleeping.

Use Relaxation Techniques

Taking a flight can be so tiring and especially if you are a light sleeper, you are likely to have a very difficult time sleeping. They apply specific relaxation techniques that will assist in calming the mind and the entire body to sleep. Give deep breathing exercises, muscular relaxation, meditation, or music therapy a try. If you still cannot go to sleep, do not become frustrated. Try to free your body from tension and carry out such activities as simply sitting in a comfortable position with your eyes shut. It provides you a chance to rest during the flight and thus you may feel better than you are after getting off the plane.

Consider Sleep Aids

If you find it difficult to sleep soundly in the plane even having tried all of the above techniques then you might consider taking some sleep aids in consultation with the doctor. Certain drugs such as those that are prescribed or those that are available over the counter can effectively help one fall asleep though one needs to first seek advice from a doctor as to dosage and possible side effects. Be very careful with any pills not labeled for air travel as some aids may need an FAA exemption. Do not get to the airport tired or have a headache only to find yourself dozy or confused during the flight. A natural sleep aid to talk with a medical professional about could be melatonin or herbal products.

Prepare For Time Change

When traveling long distances across time zones, it is advisable to think about what to eat as you fly and once you are on the ground. Make sure you sleep enough for several days before travel so that you do not start the trip with an insufficient amount of sleep. Get as much sleep as possible when on the plane so that you can start resetting their circadian rhythm immediately the moment they arrive at the new destination. On arrival, attempt to expose oneself to the sun during the early morning. Change your schedule right away to coincide with the current local time by eating meals and retiring to bed at appropriate times. Give your body at least 2-3 days after getting in a new time zone to acclimatize properly. Jet lag can thus be avoided by proper preparation and care on the kind of foods to take and how to manage time.

Start Your Flight Rested

Don’t board exhausted. It is advisable to get to the airport early enough so that one does not feel pressured or stressed up. If you drive there, use airport parking to leave your car safely to avoid having to find a parking space in the town. At the terminal, eat slowly and read a book or listen to music before boarding the airplane to relax. It is advisable to book flights with a departure time that is sensible and has a good correlation with the normal sleeping pattern rather than opting for a red-eye airline. Ensuring that you have the required amount of sleep before takeoff increases the chances of getting good sleep while in flight.

Catching sleep on a flight is not always possible, yet, if you organize your plan and take everything with you, you will be able to have a power nap while on the plane. Treat different positions, try using objects that make the individual feel more comfortable, and use relaxation techniques. Before and during your travel, it’s also important that you make the right choices in terms of what you eat and the kind of food you take. Especially if you are a business traveler, better conditions for sleep on the plane enable you to arrive at the destination fully rested. So next time you embark on a flight, use some of the outlined tips when planning to catch some zzz on the plane. Good night kisp at 30,000 feet!