4 ways to sleep well on a long-haul flight

4 ways to sleep well on a long-haul flight

If you have a long-haul flight coming up, here are a few tips to help you sleep a little better so you can arrive at your destination feeling rested and refreshed.

4 ways to sleep well on a long-haul flight
4 ways to sleep well on a long-haul flight

1. Choose a comfortable seat

It’s no secret the most comfortable seats with the most legroom are located in the premium section of the plane.

  • Consider upgrading to benefit from some space to sleep on a long journey.
  • If you’re on a budget, look at seats toward the front of the plane where there are fewer disturbances.
  • Another option is to sit at the very back where it tends to be quieter.
  • Depending on your preference, either the window or the aisle seats can make for comfortable sleeping options (middle seats have a tendency to have less space).
  • Some seats also have more legroom because of where in the plane they’re located, so these are also worth asking about in advance.

2. Watch what you eat and drink

If you want to sleep well on a plane, then stay off the coffee and carbonated drinks.

  • Avoid alcohol as well, as it dehydrates. Heavy meals don’t help either.
  • An herbal tea can help settle the stomach and calm your nerves while flying.

3. Sleep comfortably

Sleeping in a seat is tricky, especially where the recliner doesn’t fully release or where legroom is tight.

  • Some people sleep leaning forward, but most tend to relax by lying back.
  • Try letting the recliner down as far as possible, and use pillows and blankets for support.
  • Using a travel pillow to support your neck is a helpful option for sleeping in an upright position.
  • Loose clothing is another good way of keeping you relaxed and comfortable while sleeping.
  • Do ensure that you wear compression socks to avoid clots as a complication of remaining seated for several hours.

4. Avoid disturbances

Planes by nature can be noisy, which interrupts your sleep if you’re not used to white noise.

  • Use headphones and consider an eye mask to block out light.
  • This also prevents chatty passengers from engaging with you when all you want to do is rest.
  • Keeping your seat belt buckled will stop the attendant from waking you up to check on you when there is turbulence.

Getting comfortable and sleeping on a plane is quite a challenge. Take these steps, and you should arrive refreshed at your destination.


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