Whether coming home from a business trip or heading out to a tropical vacation destination, dealing with long, canceled, and delayed flights can cause significant upheaval to your sleep schedule. In these moments, using your time on the plane to rest and arrive at your destination in good spirits is critical. From handling noise to investing in the best melatonin for sleep, here are a few tips and tricks every traveler should know.
1. Dress Comfortably
It can be hard to get comfortable enough to sleep when you can’t dive into a luxurious bed with comforters and pillows galore. One way to help the situation is to dress as comfortably as possible. Wear loose-fitting clothes that won’t leave you feeling restricted, and avoid tight waistbands or heavy fabrics. Choose your shoes wisely as well; if your feet swell while flying, opt for slip-ons that can quickly be taken on and off if you need to get up during the flight.
If you can’t travel in comfortable clothes. A lightweight hoodie or track pants, a cozy scarf, and a pair of socks are all great options. Plus, having a spare change of clothes within your possession can be a lifesaver if your luggage gets lost in transit.
2. Invest In Eye Masks And Earplugs
The reality is you can’t control the environment inside the airplane. You may be traveling with chatty people or young children struggling with the uncomfortable change in air pressure. Crying, snoring, and other disturbances can be a major source of sleep disruption when trying to get some shut-eye.
The good news is there are ways to combat the noise and light while keeping your comfort levels in check. Eye masks and earplugs can be essential for shutting out the annoying noises and lights when sleeping during a plane ride. If you don’t have one handy, these items can often be purchased at the airport before boarding.
3. Take Advantage Of Time Zones
When planning a long flight, use the time zone to your advantage. Schedule your flight to correspond with your destination’s time zone. It will help ensure you can get in some good sleep before landing at your final stop. If you can correlate your travel time with your usual sleep routine, you can also help avoid jet lag and its associated symptoms.
Of course, this isn’t always possible. If you find yourself flying over multiple time zones, planning ahead is key. Adjust your sleep schedule a few days before travel, and strive to stay awake during the flight. Napping in small increments is also an effective way to stay alert until you reach your destination.
4. Hydrate And Avoid Alcohol
Staying hydrated is important for any long-haul travel, especially if you plan to sleep on the plane. Ensure you drink plenty of water in the air and avoid sugary sodas and alcohol, as they can dehydrate and make it harder to fall asleep or stay asleep. In addition, eating a light snack before bed can help you feel full and content without feeling bloated. Choose high-protein snacks like hard-boiled eggs or nut butter that won’t make you feel sluggish during your journey.
5. Utilize Natural Remedies
When trying to sleep on a plane, natural remedies can be a great tool. Essential oils like lavender and chamomile can reduce stress levels and help you wind down before attempting to get some shut-eye. If you’re dealing with anxiety or struggling to fall asleep on the plane, consider taking a natural supplement like magnesium or probiotics.
Melatonin can also help reduce the effects of jet lag and helps adjust your body’s sleep cycle. Some of the best melatonin for sleep can be bought in pill or liquid form and is more effective when taken alongside other natural sleep aids.
With the right combination of preparation and comfort, you can sleep well on a plane and wake up refreshed at your destination. To get the best results, start preparing for your flight by scheduling relaxing activities and using natural remedies to help adjust to the time zone. Wearing comfortable clothes is also essential for getting some rest during long-distance travel, as is having eye masks and earplugs to block out any extra light or noise. Finally, don’t forget to stay hydrated and avoid alcohol while in the air. With some planning and preparation, you can ensure your long-haul flights are as restful—and comfortable—as possible.