When you fly, the idea of falling asleep peacefully and landing refreshed can seem like a sweet dream. However, many travelers get lost in the twists and turns of noise, discomfort and stress. Doctors and travel specialists, true architects of aviation well-being, have distilled their enlightened advice to transform these hours of flight into a cocoon of serenity. Whether simple tips or more sophisticated techniques, these revelations are here to redefine our relationship to sleep at altitude, allowing us to travel not only around the world, but also into the realm of dreams.
Choosing the Right Flight to Maximize Your Sleep
Some people fall asleep before the plane even leaves the ground, while others spend the entire flight squirming. If you are one of those who struggle to sleep at 30,000 feet above sea level, rest assured, there are solutions. To begin with, choosing your flight time is crucial for your sleep. Opt for late evening flights for long journeys, especially to Europe. These times often coincide with your usual bedtime, making it easier to fall asleep. However, avoid sacrificing too much sleep to save a few euros with early flights, as this can harm your health upon arrival.
Anticipate the Effects of Time Lag
Traveling across multiple time zones can throw your internal clock out of balance. To minimize the effects of jet lag, it is recommended to prepare your body in advance. For example, if you’re traveling east, start getting up and going to bed 15 to 30 minutes earlier each day. If you’re traveling west, where the day is longer, delay your sleep schedule in a similar way.
Prepare for Sleep Before the Flight
Preparation begins well before boarding. Here are some tips to prepare you for sleep:
- Avoid caffeine : Reduce your coffee consumption so as not to compromise your sleep.
- Dress comfortably : Opt for loose, comfortable clothing, avoid underwired bras or tight belts.
- Have a nice meal at the airport : A hearty meal before boarding will prevent you from depending on on-board service, which could disrupt your sleep.
- Move before you board : Walk around the terminal as much as possible to tire yourself out before boarding.
- Follow your nighttime routine : Brush your teeth and get ready for bed before boarding, especially if you are traveling with children.
Limit Screens and In-Flight Alcohol
Limit screen time, as blue light from screens can disrupt your sleep. As for alcohol, although it may make it easier to initially fall asleep, it disrupts the sleep cycle and causes frequent awakenings. So, it’s better to stick to a non-alcoholic drink.
Bring a Comfortable Object
A simple neck pillow or eye mask can make a world of difference. These familiar objects help create a sleep-friendly environment on a plane and signal to your body that it’s time to rest.
Cautious Use of Sleep Medications
If you are considering taking medication to help you sleep, consult your doctor first. Although some people find melatonin helpful, or prefer Advil PM, avoid trying new medications before traveling due to their potential side effects.
Be Aware of Medical Risks
Sleeping on a plane carries certain risks, including the risk of deep vein thrombosis (DVT), a clot that can form due to prolonged immobility. Move your legs regularly and avoid crossing them for long periods of time. Additionally, the low amount of oxygen on board can worsen sleep apnea symptoms. If you already suffer from sleep problems, discuss it with a specialist before your flight.
