Getting good sleep on a plane can be difficult but not impossible.
Good sleep on a plane may be elusive, but it’s not impossible.
With a bit of preparation, travelers can bring the comfort of their beds with them on the road.
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Here are our tips for helping travelers get restful sleep on long-haul, international flights.
Not every seat presents an equal opportunity for sleeping.
The best option for most normal sleepers tends to be the window seats.
Light sleepers should avoid booking seats in the front of economy class.
And seats near the exit rows tend to be colder as air can leak in.
Pack a sleeping kit.
Having familiar smells and feels around may help travelers fall asleep and stay asleep more quickly.
“The change in noise levels can interrupt sleep.”
Oexman said that he travels with a small vial of a signature sleep scent.
When at home he’ll only use this scent in his bedroom.
While on the plane, he’ll put a few drops of this scent on his travel pillow.
The familiar scent lets the body know that it’s time to wind down for sleep.
A familiar blanket brought from home may also provide the body with sensory, comforting cues.
Dont knock yourself out.
While alcohol may help travelers fall asleep faster, it oftenlimits the quality of sleep later in the night.
As for taking sleeping pills on a plane, Oexman does not advise it.
With pills like Ambien, people may find themselves sleepwalking or acting erratically with no knowledge.
However, melatonin pills especially for travelers crossing multiple time zones could be a helpful aid.
“One milligram is all you need,” Oexman told T+L.
“Take it about 30 minutes to one hour before you want to fall asleep on the plane.”
But there’s more to it.
“When you land, stay awake all day.
Do not take a nap,” he said.
“And then take melatonin again before bed.”
Oexman recommends continuing with melatonin for two to three days after landing to adjust to the local time zone.
