One of the biggest challenges in life is getting a good night's sleep on an economy seat long-haul flight ̵
If you're not one of the lucky ones who can fall asleep standing up, you'll know the frustration of spending the night at 30,000 feet, surrounded by strangers and the jet's mind-boggling drone in the background.
Although this is seemingly impossible, there are ways to get a better eye and adequate rest on night flights. Keep reading to get all the tips you need on your next trip.
Choosing the Right Seat
Frequent flyers are aware of the importance of seating. If you choose the right one, you have already done half the work to ensure a well-deserved undisturbed sleep throughout the flight.
Window seats provide a wall to rest your head and prevent you from being disturbed by people every time they need to use the toilet. However, if you frequently go to the bathroom or walk around when you can not sleep, you should choose a walkway on the middle seat block. That way, when you wake up, you can get up as often as you want, and when you sleep, your neighbor can simply turn to the other passenger next to him to let him through.
Emergency exit and bulkhead seats should be avoided as the former are not normally reclined and the latter are reserved for families with infants.
As a rule, choose seats near the front of the aircraft and not near toilets and the galley to avoid loud noises and unpleasant odors. If the airline allows it, you can reserve a seat during the booking process. Alternatively, you can ask at the check-in desk if your seat meets your requirements.
Follow the Essential Requirements
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A good night's sleep is made up of three components: light, temperature, and sound. These are the tools you need to meet them:
- A quality eye mask : Although they are generally made available free of charge, you have to pay for them on some airlines, and the quality is often disappointing. Do your research and invest in a thick and soft eye mask that gives you the comfort you need. Pay attention to the type with extra foldable fabric at the bottom so that no light gets on your eyelids.
- A Hoodie and Extra Socks : Unlike dry, the air in the plane is usually pretty cold, so extra layers can make sleeping easier. Bring your favorite pair of sweaters and an extra pair of socks, so you do not have to rely on the thin blankets they give you on the flight. And do not forget to go over your outer layer if you do not want to be awakened by a flight attendant who wants to check your seat belt!
- A Rug: A Hoody Might Be More Versatile choices (you can at least wear them when you reach your destination), but if you want the comfort of a blanket, we understand that. Luckily, there are some beautiful ultralight ones Rugs to choose from.
- Noise Canceling Headphones : After dinner, the atmosphere on the plane calms down. The engine noise, however, can still make it difficult for you to rest. The placement of noise canceling headphones can be helpful in this challenge. You can either hear white noise to fall asleep, or you can leave it on but unplug the power cord to minimize ambient noise. If the cost of noise canceling headphones is too high for your budget (good headphones are quite expensive), or you do not like the pressure in your ear that some people feel during use, you can also use special airplane earplugs – the plugs have a small pressure valve, so that your ears can burst in a natural way.
Take a neck pillow or use the headrest.
Not many people know that. But neck pillows are meant to support your chin and not your neck. There are many options on the market that differ in features and price so you can be sure that one is right for you. If you are not sure where to start, the BCOZZY model shown above is the best choice for traditional neck pillows on our sister site Review Geek.
Alternatively, you can also use your seat fully. Nowadays, most aircraft have headrest pads that you can adjust by moving them up and down and flexing your limbs to get some support so you can rest your head in your sleep.
Although some people like to use the tray as a pad for the arms and head to sleep, it is not a good position for the spine. Instead, it is recommended that you sit back and relax your unchecked legs in front of you. Such an attitude will spare your skeleton and your circulation and prevent you from waking up in the middle of the night and feeling sore or unwell.
Say no to caffeine and alcohol.
Yes, it is difficult. Who does not enjoy free drinks, especially if alcohol is on offer? As good as coffee and wine can be, they can interrupt your sleep cycle and make you feel drowsy after an unsuccessful attempt to keep an eye on your head. Instead, opt for chamomile tea. It may be less exciting, but it can help you feel more relaxed and calmed. So bring a tea bag with you and prepare to feel Zen. You can double your caffeine intake the next day at any time! Consider lavender
If herbal tea does not cut them, lavender could help. Not only does it have a pleasant smell, but also sleep-inducing properties that can be very useful on a long haul flight. If the sticky feel of oil and hand cream is not your thing, you can choose from a variety of lavender fragrance products, including sprays, inhalers and even neck pillows and eye masks – talk about killing two birds with one stone!
Do not be Afraid of Melatonin
This hormone, which we naturally produce in our body, can be life-saving for both frequent flyers and people traveling in many time zones who do not have time to do so. Melatonin is produced at night and regulates your daily rhythm, ie your sleep-wake cycle. Take some of them as soon as you get on the plane and wait until your body has processed them and you fall asleep. To fight the jetlag, take more time for your first night at the destination.
Do not Overeat
Two things happen when we overeat: You feel unwell and your heart has to work harder to pump blood into the digestive system. Excessive eating usually causes feelings of fullness, and considering that the gas expands at a higher altitude, one can expect the discomfort to be much greater than at home.
While it's tempting to eat at the airport, it's probably not the typical fare you normally eat, and it's a recipe for a troubled stomach on your flight when you're with stuff a lot of greasier or carbohydrate-rich food. It is also a good idea to stay away from salty foods as they cause water retention and dehydration. Aircraft foods, however, contain a lot of sodium compared to regular restaurant foods as our sense of taste diminishes in travel heights. If possible, book your meal preference in advance. Otherwise, you should take healthy snacks to eat before or after sleeping.
Get tired in the plane.
Falling asleep when you are not tired is not easy. To prepare your body for a long flight, you should do intensive training before departure, or wake up earlier than usual this morning. Your energy level will eventually go down and when you're done with the meal, you'll be ready to get a well deserved Shuteye.
Even if it does not feel like it, you can sleep peacefully in the plane. Try these tricks the next time you're on a long-haul flight. You will not regret it. Sweet Dreams!