How To Sleep On A Plane

By the time you have planned a trip and organised all the little details required, it’s entirely normal to arrive at the airport more than a little exhausted and looking forward to some shut-eye on the plane!

Sleep can be more elusive than you’d like on an aircraft, so take as may step as you can to ensure you get some rest.

Dress for success

PJs are a bit casual for a flight, but comfortable sportswear can do the same job. If you need to have smarter clothes to wear for your arrival, by all means pack them in your carry-on luggage. While you are on the plane, stick to your most comfortable outfit. Aircraft can be chilly, so take warm socks and an extra layer just in case.

Stick to routine

Ideally, book long-haul flights to coincide with your normal sleep time. If that isn’t possible, follow all your normal pre-bed routines to help encourage sleep. Brush your teeth, wash your face, read a book or listen to music.

Pack the essentials

If you are sensitive to noise, pack earplugs or noise-cancelling headphones. Bring a neck pillow (wear it under your chin in conjunction with the airline pillow behind your  head), and a sleeping mask. These are all light and easy to pack, and will make a difference to your level of comfort.

Avoid the snack trolley

The late night ice cream or cookies are so tempting! However, if you don’t usually eat energy dense sugary food late at night, it may interfere with your sleep patterns. Tea and coffee served at unusual times can also keep you unnecessarily awake. Stick to water and sip it regularly.

Move before you fly

Try and get some significant exercise in the hours before a flight. Stretch, walk or swim, so that your muscles are relaxed and ready to rest. Pent up energy is the last thing you need when you are confined to a seat.

Stay calm

Practice deep breathing or meditation for a few minutes to help create a sleep environment. Turn off the movies in the half hour before you’d like to sleep and listen to quiet music or white noise. If sleep doesn’t come, try to stay calm. Fretting about it will not help.