The Top Expert-Tested Tips for Sleeping on a Plane
If you want to sleep well on a plane, you'll need to employ a dedicated routine.
Sleeping on planes is a gift. There is no easier or more efficient way to pass the time you spend hurling through the air at hundreds of miles per hour. Not only can it make the hours go by quickly, but it also increases the odds of actually enjoying your destination more. Instead of showing up bleary-eyed, jet-lagged, and energy-drained, a meaningful sleep on the plane can help you jump head-first into your adventure.
But how do you get that meaningful sleep? If it were as simple as sitting in your seat, closing your eyes, and heading off to dreamland, several industries would immediately go out of business. Neck pillow makers wouldn't have any more U-shaped foam to form, those adaptogen chocolatiers would have to pull all of their Instagram ads, and Dramamine would have to go back to only treating actually motion sick passengers.
Well, sleeping masks, sleeping chocolate, sleeping medicine, and sleeping earplugs aside, there are some practical tips on getting good shut-eye on airplanes that don't involve purchasing a bunch of gear. All it takes is a little bit of decision making and insight from some travel industry pros.
Dr. Henry Ting, senior vice president and chief health officer at Delta Air Lines, shared some essential tips on how to get real, restful sleep on your next flight. These are great insights to keep in mind for your next trip that could probably help when it comes to life at home, too. Dr. Ting advises"
- Be mindful of alcohol intake. "Alcohol can disrupt sleep both on your flight and after you land. Alcohol is a diuretic, so can increase dehydration, making symptoms of jet lag worse. It's important to enjoy alcohol in moderation to feel your best."
- Be careful of taking any sedatives. "While taking sedative medication may be tempting, especially on a long-haul international flight, these medications affect neurotransmitters and can actually cause you to be more stimulated than relaxed. Instead of sedatives, opt for a good neck pillow and comfy clothes."
- Make it a memory foam pillow. "A memory foam neck pillow for a comfortable neck position and a memory foam eye mask to block out the light."
- Sleep when it's dark, wake when it is light. "Try to stay on daylight and night cycles regardless of destination and sleep when it is dark."
- Get physical. "Exercise is great during daylight hours for endorphins and to stay on the correct circadian rhythms."
- Skip the stimulants. "Avoid alcohol and caffeine intake before sleep."
Want to program your own in-flight workout? Thrillist has a guide on the workouts you can get while a mile high. If you do want to purchase some sleep-facilitating gear before your next trip, Delta Flight attendant Andrea Davis gave us some insight on the two items that help her the most:
- A weighted eye mask. "The weighted beads inside the eye mask can help you calm the mind and fall asleep quicker, especially when adjusting to different time zones while traveling."
- A pair of earplugs. "Ear plugs can reduce so much noise around you. Flight attendants will do their best to reduce the noise, but it helps to have those on hand just in case."
For your next flight, take this advice to heart to walk off that plane as bright-eyed and alert as Cillian Murphy did in the early scenes of Red Eye. And if you're looking for more advice on what to pack in your carry-on, check out Thrillist's complete guide to packing your carry-on essentials.
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