Getting Sleep on Flights

If you arrive at your destination during the early part of the day, you should aim to leave the plane as rested as possible. This will allow you to stay awake for the rest of the day, and go to bed at the right time for your new time zone. However, you should avoid sleeping too much on the plane if you're due to arrive in the evening or at night - you'll be so rested that you won't be able fall asleep - until the following morning that is! If you are arriving at night, it's better to arrive tired enough that you'll sleep as soon as your head hits the pillow.

Tips and Tricks

Whilst some people seem to be able to fall asleep on a plane as soon as it leaves the runway, many of us find it extremely difficult. Here are some tips that will help you catch up on your rest whilst flying:

• Make sure that your body will be tired for the flight: before your departure, avoid sleeping in, napping or consuming caffeine, and try to get some exercise.
• Board the plane armed with the following:
  • ear-plugs to shut out sound
  • an eye-shade to block out light
  • an inflatable neck-rest for comfort
• Try booking a window seat; it will give you a wall to lean on, and your neighbour won't disturb you every time they get up to go to the bathroom.
• Tell your neighbour that you plan to sleep. This will make sure that they leave you alone, with the additional advantage that they can discourage the flight attendants from disturbing you while you sleep.
• The plane can become draughty, so bring an additional pair of socks and a sweater to help maintain your body heat while you sleep. You may also want to bring a travel blanket.
• Make sure you put your seatbelt on over your blanket, otherwise the cabin crew may wake you to ask that you buckle up if the flight becomes turbulent.
• Adjust your seat for maximum comfort. If you can't put it back far enough, try putting a pillow or blanket behind your lower back to make you more reclined.
• If your legs are long, put your carry-on in the overhead bin so you have more legroom. If your legs are short, use your carry-on as a footrest.
• Many people find it easier to fall asleep as the plane takes off. There is no fresh air on the plane between the time the plane leaves the terminal until the aircraft is airborne. These low oxygen levels in the cabin will make you feel sleepy, so you can easily drop off as the aircraft climbs to its cruising altitude. Additionally, the G-forces on takeoff will make you feel 2 to 3 times heavier than normal, making you feel sleepier than normal too.
• If you have not fallen asleep by the time the pilot has switched off the seatbelt signs, have a look around the cabin for better seats. A row of empty seats with movable armrests is the best situation for sleeping on a plane - other than first class of course!