For many travelers, it is usually easy to fall asleep on the plane. While we all wish for the day we can afford first-class tickets that come with a bed, we’ll have to put up with economy-class seats and the difficulties that we face trying to sleep in them. Try these simple tricks, they may help you sleep easier.
1. Stick to routines
If you can schedule a flight that matches your natural sleeping patterns — perfect. If not, then stick to your usual bedtime routine before the flight, e.g. brushing your teeth, reading a book, etc.
2. Dress comfortably
While your pyjamas might not be the best choice in public, wearing sweatpants or sportswear will keep you comfortable. Wear a jacket or sweater if you are feeling cold. Don’t forget to wear thick socks to keep your feet warm as temperatures in the plane drops during high altitude flights
3. Choose your side
If possible, book your seat according to which side you normally sleep on. According to a Skyscanner poll, the left side (when facing the cockpit) is better since the window seats are off centre — offering more space to sleep on.
4. Tire yourself out
The night before your flight, try getting a little less sleep. For instance, cut down from eight hours to four or five. Once you sit down in the plane and are relaxed, sleep should come naturally.
5. Stretch yourself
The last things you need are aches and pains keeping you awake. Stretch your body, or try some yoga before your flight to keep yourself supple and relaxed.
6. Flip your neck pillow
Rather than placing it behind your head, wear it under your chin. This means that when you doze off, your head will be supported when you naturally loll forward.
7. Use a foot rest
To maximise comfort, use your carry-on luggage as a foot rest to improve your posture. Slipping off your shoes should help things too, but spare a thought for fellow travelers and wear clean socks.
8. Stay away from the light
While in-flight movies or back lit devices can provide a much needed distraction, they also disrupt your sleep. Block out light from annoying screen devices with an eye mask.
9. Listen to white noise
Drown out any distracting sounds with white noise. Studies have shown it can also promote better sleep. Ambient soundtracks such as rainfall or TV static are freely available on the internet.
10. Avoid caffeine and alcohol
Drinks and snacks rich in caffeine, sugar and alcohol can all disrupt your sleeping pattern. If you must eat, try having a carb-rich snack like cereal an hour before dozing off. Also, keep yourself hydrated by drinking water as the air is dry in the plane.