How to Sleep on a Plane
There’s nothing more irritating than watching your seat-mate snooze effortlessly next to you while you queue up another in-flight film and fall further into sleep debt on a red-eye. As a frequent traveler, I know all too well that catching up on deep sleep certainly isn’t feasible for everybody – especially nervous flyers or those with insomnia – but trying to get in at least a few extra hours, even if it’s not a full night’s sleep, is the key to enjoying a better vacation.
Understand Sleep Debt and Its Impact
According to sleep expert Jeff Kahn, the best bet to feel your best while traveling and at your new destination is to go into your trip with low sleep debt. The less sleep deprived you are, the better chance you have of weathering insufficient sleep on the plane. This will also help you quickly adapt to your new time zone.
Consider the Time Zone You’re Flying Into
The first question to ask is whether you should actually be sleeping at all. If you haven’t started to adjust your schedule before your flight to align with the time zone of your destination, you can start to shift your schedule on the plane. Set your watch to the time in your destination’s time zone when boarding the plane. Consequently, try to sleep (or not), eat, and get sunlight accordingly.
You might also want to avoid eating on the plane if it’s nighttime in your new time zone. A 2017 study found that eating according to your new time zone while in-flight can speed up the adjustment process. If you land at night, or if you find yourself awake during the night, try to resist eating until breakfast time in your new location. Research suggests that high-calorie diets may prevent adaptation to your new time zone.
Create Your Own Sleep Hygiene Amenity Kit
Putting in a little extra effort to elevate your in-flight experience will pay off significantly once you’re strapped in for a long flight. I recommend creating your own amenity kit to keep all your sleep essentials easily accessible while also making an economy-class seat more comfortable.
Conclusion
In conclusion, sleeping on a plane isn’t as daunting as it may seem. By understanding sleep debt, timing your meals according to your destination, and preparing your own travel sleep kit, you can improve your chances of getting some quality rest in-flight. Therefore, implement these strategies on your next journey for a more enjoyable travel experience.
