Travel Tips

Tips for Sleeping on Airplanes

Sleeping on a plane is something that can end up being tricky and hard to do. From the traffic and close quarters to the noise, there are lots of distractions to have to deal with. Add in inconsistent lighting that you can't necessarily control, a dry throat and eyes, and discomfort from the cabin pressure, and it's surprising that we try it at all. However, that doesn't mean we have to give up on those precious hours of sleep in the air. There are some things we can all do to make sure that the distractions and annoyances are limited. Let's take a look.

Start by choosing your seat carefully, if you're given the option. Where your seat is can significantly affect your chances of getting sleep on your next trip. Window seats allow you to lean against the wall and stay out of the way of traffic, as well as allowing you to control the light to some degree.

However, you'll want to skip on exit row seats or bulkhead row seats. They offer more legroom, but bulkhead seats often have armrests that are fixed in position, and exist row seats rarely recline. The bulkhead may also be occupied by families with children, making it a noisy area for attempts at sleeping. The last row of the plane should also be avoided. It's near the bathrooms, and there's a lot of traffic, plus your seats may not lean back.

Whether you choose to sit in the front or back of the plane will depend on your preferences. Seats in the back are less popular, meaning you could have more than one seat or even a whole row to stretch out in. However, there's a lot more noise from the engines and the galley in these rows, making them a poor choice for light sleepers. In the front, you'll have a tighter fit and more traffic, but often a quieter ride.

Baggage can significantly affect your ability to sleep on the plane, too. If one ends up underneath the seat in front of you, that could mean limited leg room. Keeping a small bag with snacks and activities inside your regular carry on and taking it out before you stow the bag is a better choice. It keeps you from running out of space and makes sleeping more likely. Leg room is at a premium on most planes, and planning to preserve it is just a smart idea.

You'll want to avoid stimulants if at all possible, particularly on daytime flights. It just makes it harder to sleep. Stick to juice or water, and get through those few groggy hours with the thought that sleep will be that much better. If you want pillows and blankets, get them quickly, and ask the flight attendant if you don't see them. They're often in short supply. You can also bring a neck pillow or a small blanket of your own if you want to be sure of getting them.

Many advise that you should slip your shoes off and put on a pair of comfy socks immediately after getting on the plane, to prevent discomfort in the air. Others feel that keeping your shoes on prevents trouble with swollen feet later. No matter what you prefer, make sure you wear clean socks and have well groomed feet - no one wants to deal with smells or unpleasant feet. Those who remove their shoes should choose easily removed ones, so they're not causing problems in the middle of the flight. Sometimes, on long flights, warm socks that encourage circulation will be provided.

Sleep aids can help, too. Many people choose to use melatonin to regulate their sleep cycles. This substance is naturally occurring in our bodies, and develops in response to light exposure. Start taking it a few days before traveling to get better sleep, and use it afterward to ward off jet lag. Be aware that melatonin isn't always the best choice on the plane itself - it can put you out for hours at a time. However, if you're using it at night, you may have more restful sleep, even if it's just a nap.

Music can be a big help for many people who want to screen out the distractions and noises on a flight. Noise canceling headphones are probably the best choice. Lean back and relax in your seat with a few good tunes - just make sure that you've checked the seat behind you. No one likes being hit with a flying seat back! If someone has his or her head down on the tray table, or has a drink there, give a warning. This will prevent spills and other unpleasant side effects of reclining. You'll be happier, and your neighbors will thank you.

It's important to make sure you're not going to be disturbed while you're sleeping, too. Make sure your seat belt is visible, and most flight attendants won't bother you. Keep away from reading lights, sunlight, movie screens and other distractions. Consider bringing a sleep mask to block out light if you're sensitive to it. Consider setting an alarm for a half hour to forty-five minutes before landing is due to give you time to wake up, put your shoes on and get off the plane awake and comfortable. It's always best to get all the sleep you can before you arrive. That way, you'll be much happier and healthier.