Airplane Sleeping Hacks – 10 tips that actually help falling asleep on a plane
Sleeping on a plane – it’s always been a mystery. Getting off an international flight without feeling tired and groggy seems like something you simply can’t avoid. But how can we hack traveling to the point where we are actually getting some rest on board? Of course, there is nothing like a nice queen size bed. Still, though, there are some Airplane sleeping hacks you should consider before boarding your next long-haul flight.
Trust me, as a flight attendant, I actually get paid for sleeping on planes for a certain degree, lol.
Airplane Sleeping Hacks
10 Tips that actually help
First of all, why can’t we sleep? That’s an easy question. It’s loud, smelly, uncomfortable and many get severe anxiety due to the loss of control and the uncommon environment. All those facts can’t be changed (ok, well – you can ask your neighbor to put his shoes back on, but who knows if he’ll comply, right?), so you need to work with what you’ve got. Now let’s fasten your seatbelt, take off and get comfortable with these Airplane Sleeping Hacks!
1 – Bring a comfy pillow
Even though most airlines distribute pillows nowadays, I’d recommend bringing your own pillow. A good neck pillow can make a huge difference! You can choose one that’s best for your needs and use the airline pillow as an extra cushion to lean against the hard wall, for example. Your head won’t move around, and your pillow doesn’t fall down – great!
2 – Change into something comfortable
Suppose you’re not already wearing something comfortable. In that case, I’d recommend changing into something different than your jeans that will start to feel tight as soon as your body gets bloated (which is totally normal in an aircraft). A nice, comfortable hoodie, sweat pants, and warm, fuzzy socks will come in handy on an 11hr flight. Another clothing item you should consider packing is a scarf. Why? It warms you up when it gets cold. It can work as a cushion for some uncomfortable edges or walls. You can just as well throw it over your head if you don’t mind looking a little suspicious.
3- Get “bed ready”
Suppose you’re not already wearing something comfortable. In that case, I’d recommend changing into something different than your jeans that will start to feel tight as soon as your body gets bloated (which is totally normal in an aircraft). A nice, comfortable hoodie, sweat pants, and warm, fuzzy socks will come in handy on an 11hr flight. Another clothing item you should consider packing is a scarf. Why? It warms you up when it gets cold. It can work as a cushion for some uncomfortable edges or walls. You can just as well throw it over your head if you don’t mind looking a little suspicious.
4 – Remove luggage from your foot area
To make the most out of your limited space, make sure to put your trolley (or bags) up into the bins. Only keep your valuables in a small purse if it doesn’t fit into the seat pocket. Please keep in mind that overhead space is limited. If the aircraft is fully booked and everyone brought carry-on trolleys, some might need to stow their items underneath their front seat. Depending on how much you value your legroom, you might consider checking your bags or pack a light carry-on.
5 – keep your seatbelt fastened
This has two reasons. First, it is obviously a lot safer. Turbulences can hit unexpectedly at any time, so having it fastened while seated will prevent you from getting injured in such a case. Other than that, the flight attendants won’t need to wake you up if the Cockpit crew has to switch on the seat belt signs for expected turbulences. If you have a blanket with you, make sure to fasten the belt over your blanket, so it’s easy to see for the crew.
6 – Eliminate the Smell
Smells in an airplane can get a little unpleasant, I know. Whether it’s the cheese pasta or the cheese feet of your neighbor, it can make you feel uncomfortable. My favorites for that would be lavender spray, inhalation clips, and peppermint roll-ons. The lavender spray doesn’t only refresh the air around you but can also help with relaxing. Peppermint roll-ons can be applied to the temples and won’t only have a refreshing smell but also help with headaches. By far, my favorite item of all is an inhalation clip. They eliminate anything else and depending on your struggles, you can choose from different smells. I love lavender here as well.
7 – Black out the environment
Now that we’ve dealt with unpleasant smells, we can conquer our other senses. While the constant, monotone growl of the engines can make some of us fall asleep more quickly, a crying baby and loud talking neighbors certainly don’t. Earbuds will help with that, just as noise-canceling headphones. With headphones, you can also put on some relaxing music to overrule any outside noises. Other than that, a sleeping mask will help to blackout the light very well, and you don’t rely on the lights being shut off or the sun setting on the horizon.
8 – Choose the right seat
Window seats are the best choice for sleeping on an airplane in economy class. You can lean to the wall, and nobody will climb over you to go to the toilet. Close the window blinds after take-off, and you have your “perfect” relaxation area.
to recline or not to recline the seat?
Wildly discussed on whether that’s okay, or the most impolite thing to do, a study by The Sleep Judge now found out that reclining your seat isn’t as good anyway:
“While window seats are ideal for various reasons – the view most likely topping them all – people may think the ability to lean to the side will help them sleep. But according to our study, leaning to the side resulted in the worst quality of sleep. Instead, leaning forward was the best option, followed by sitting up straight. Even reclining back didn’t seem to help much, a feature that airlines may be taking out altogether.” – The Sleep Judge
Would you’ve thought that? I’ve been surprised. Yet I must say, I sleep best when I’m leaned to the side, though.
9 – Meditate
Instead of listening to music, try a guided meditation next time. Especially when you’re a nervous flyer, it can help you shift your attention and calm your anxiety. This is an unusual airplane sleeping hack, yet very effective, in my opinion.
10 – Hydrate yourself
Hydration already starts before your flight. Stay away from alcohol and caffeine, as this has dehydrating effects on our body. Drink enough water before you even reach the airport. During the cruise flight, the lack of humidity will affect your body. Soon, your lips will get dry, your eyes might feel itchy, and you sense the sudden urge of bathing your hands in lotion. Make sure to hydrate on the outside to avoid waking up because your throat feels like a desert. My go-to’s are lip balm, lotion for my hands and face, facial spray/hydration mist, a hydrating nasal spray or cream, hydrating eye drops, and some sage bonbons. I never fly without these. Also, make sure to refill your water bottle before you wind down so you can have a sip when you wake up dehydrated.
What about sleeping pills?
When you google “hacks for sleeping on a plane,” you’ll quickly find many over-the-counter pills being advertised. I personally stay away from that. Just like alcohol, medication can have different (firmer) effects on your body up in the air. Overruling an already messed up body clock with, e.g., Melatonin, made me having trouble sleeping for days after. Of course, everyone does react differently to whichever pills they decide to take, still though you should be careful. If you haven’t taken the desired drugs before, that’s not the right environment to try it out for the first time. If you still decide to take sleeping pills, make sure to talk to a doctor or specialist about the dosage and strictly adhere to that. Throwing in Xanax and washing it down with some beer isn’t the right way, that’s for sure.
An excellent natural alternative to calm yourself down would be valerian and lavender, for example.
You might be able to fall asleep easier, yes. BUT – after waking up, you will feel less rested and refreshed than you would without drinking. Why? Alcohol is dehydrating your body. As we all know, an airplane is already a dry environment (humidity is usually less than 20%), and the body needs more hydration than usual. You certainly don’t make it easier for your body to cope by drinking tons of wine. If you have a glass of wine with your meal, make sure to drink enough water as well. I’d recommend skipping beer or sparkling wine because bubbly drinks combined with the cabin pressure will make you bloat even more. 😉
Remember: Due to the lack of oxygen, our body reacts to alcohol a lot stronger than sea level. Your one glass of wine will have a more substantial impact than usual.
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Which one of these airplane sleeping hacks works for you? Do you manage to sleep on planes? If you’ve got any extra hacks, leave them down in the comments!
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As always, stay happy and healthy!
See you soon,
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