You’ve just settled into your plane seat and there are 9 hours ahead of you until you reach your destination. Most people would kill for 9 hours of sleep, but that doesn’t seem likely to happen when surrounded by strangers, turbulence, and being forced to sleep upright.
That’s not to say that quality sleep at 35,000 feet in the air is totally elusive. Here are some things which can help it be achieved.
The Right Seat
Some plane seats decline, and others don’t even budge. Regardless of which you have, you are not going to be able to stretch out your legs and lie horizontally as you would on a bed. If you’re a light sleeper, avoid choosing a seat in the front of economy as this is typically where families with children are placed. Seats near the exit rows tend to be colder, which can be tough for sleeping if you’re without a blanket.
Bring the Essentials
Planes are not quiet spaces. Between the noise of engines, flight attendants between the aisles, and fellow passengers, there is a lot going on… Pack a pair of noise-canceling headphones or listen to a 90-minute playlist of white noise. An eye mask will help block out external light, and scents that remind you of home will help your body unwind.
Be Careful with Medication
Taking a sleeping tablet seems like the simplest solution to getting some R&R while flying, but such meds can actually have a bizarre effect such as sleepwalking. Instead, opt for melatonin which is all-natural. Take 1 milligram about 30-60 minutes before you want to fall asleep on the plane.