Whether you’re flying around the world or taking a short trip, and want to use your travel time to rest, here are the sleep experts at Bed Kingdom recommend for how to sleep on a plane. From avoiding alcohol to loosening your shoe laces, here’s how to snooze at 37,000 feet.
Choose your seat carefully
Where you sit determines how easy it is to fall asleep By Airplane. Avoid sitting near toilets as they can get crowded. Also, the smell from the toilet can disturb your sleep.
sleep on the window seat
Choose a window seat for the best views sleepy in an airplane. It provides a firm surface to lean against while you sleep and allows you to control the window shades so you can create a darker environment.
sleep in the middle seat
Arguably the least desirable seating position. To sleep in the dreaded middle seat, store all your belongings in the overhead bins and get as much leg room as possible. Airplane etiquette dictates that middle seat passengers get both armrests, so board early and grab space as soon as you’re seated. Bringing a travel neck pillow can provide support and comfort while you doze while sitting upright.
sleep in an aisle seat
If you are sleeping in an aisle seat, please use the aisle armrest. With easy access to the aisle, you can use the aisle armrests to support your head and upper body while you sleep.
untie your shoelaces before going to bed
Over tightening your shoelaces for too long can put pressure on the nerves and disrupt blood circulation in your feet, causing your feet to fall asleep in the middle of your sleep. Therefore, loosening your shoelaces on board reduces discomfort, maintains healthy blood circulation, and allows you to sleep longer.
Also, consider wearing comfortable slip-on shoes or travel socks on board rather than lace-up shoes to keep your feet more free while you sleep.
Avoid alcohol and caffeine
Avoid caffeinated drinks and alcohol before and during the flight as they can disrupt sleep patterns and cause dehydration.
To start celebrating the holidays or to calm pre-flight tensions, you may want to have an alcoholic beverage at the airport before your flight. However, alcohol consumption can actually reduce the amount of time you spend in the REM (Rapid Eye Movement) phase, which can actually reduce the quality of your sleep and leave you feeling tired when you wake up. pass through security, take a seat at the gate and relax while you wait for your flight. If you must drink, limit yourself to one.
don’t cross your legs
Avoid crossing your legs in an airplane, especially during long flights. Sitting cross-legged restricts blood flow to half of your body and puts extra stress on your lower spine. If it lasts for a long time, it can make you feel uncomfortable and wake you up, which can interfere with your sleep. Instead of crossing your legs, keep your legs parallel and your knees slightly bent to create the ultimate flat sleeping position.
Also, adjust your leg position regularly during the flight, extend your legs as much as possible, and move your feet and ankles to improve blood circulation, reduce swelling, and increase comfort.
make a sleep kit
Sleeping kits include essential travel items such as eye masks, travel pillows, noise-cancelling headphones and earplugs to improve your chances of falling asleep.
Consider investing in a supportive memory foam travel pillow to help prevent neck strain and maintain a more comfortable sleeping position. If you have limited space, consider using an inflatable neck pillow or a large scarf that you can wrap around your neck and use as a blanket.
Eye masks are also essential for blocking light and creating a dark environment for more effective sleep. Finally, you should bring earplugs or noise-cancelling headphones to drown out distractions on board, such as noise from other passengers or the aircraft.
how to put a child to sleep on an airplane
traveling with children It’s always difficult, but with a little preparation and luck things can go smoothly. Putting children to sleep on an airplane can be difficult and there are no guarantees, but you can take steps to prepare yourself, your children and other passengers for a smooth flight.
Pack your favorite comfort items
Familiar items provide a sense of security and comfort, so don’t forget to pack your favorite stuffed animals, blankets, pillows, etc. to create an environment conducive to normal sleep.
block out light
Block out as many lights and distractions as possible to help your child fall asleep. For example, using a car seat cover or blanket can reduce the amount of light entering your child’s car seat or seat.
Help you burn energy before your flight
One of the best ways to put your child to sleep on the plane is to allow them to expend all their energy before boarding. Running around in less crowded areas or taking longer walks around the airport will help you leave earlier on the plane. Check to see if the airport you are departing from has a children’s play area, as some airports have play areas for children.
Feed your child within the first hour of flight
Make sure you have plenty of snacks to feed the kids on the plane and keep them happy. Avoid sweet treats, soft drinks and juices. Stay hydrated by drinking plenty of water. With a full stomach, you should be able to sleep much easier.
Jill is the travel editor of Wealth of Geeks and an expert writer focusing on family travel, adventure travel, and practical tips to help travelers get the most out of their vacation experiences. In addition to Wealth of Geeks, Jill has also contributed to Business Insider, MSN, Tripsavvy, Matador Network, Canadian Traveler, and Travel Awaits. She lives in San Antonio with her husband and her sons, but she’s usually away.
