Sleep Expert Shares Top Tips for Sleeping on Flights Ahead of Summer Getaway Rush
Ah, the great Summer escape; a time for sun, sand, and… absolute exhaustion? As millions of us gear up for jetting off over the upcoming bank holiday and summer, we’re all facing that one universal travel foe: the upright airplane sleep. While we all dream of Aperol Spritzes by the Mediterranean, the reality of a long-haul flight usually involves a cramped seat and zero shut-eye. To ensure you don’t spend the first three days of your getaway in a caffeinated haze, we’ve tapped a top sleep expert to share the secrets of mastering the mid-air snooze.
Judith Ackers, sleep specialist and Chief of Staff at Land of Beds said: “People often underestimate how much poor sleep during travel can impact the overall holiday experience. If you arrive exhausted, dehydrated and struggling with jet lag, it can take several days before you properly enjoy your trip, but there are some effective ways to help your body relax and fall asleep more naturally on a flight.”
Don’t intentionally deprive yourself of sleep before flying
Judith explained: “One of the biggest mistakes people make is trying to ‘save’ sleep before a flight by intentionally staying awake late the night before. People assume exhaustion will guarantee sleep on the plane, but overtiredness can actually increase cortisol levels and make it harder to fully switch off.
“The body sleeps best when it feels safe and regulated, so maintaining a relatively consistent sleep schedule in the days leading up to travel is much more effective.”
Choose your seat strategically
“Where you sit can make a big difference to how much sleep you get.” Judith says. “Window seats are usually best for sleeping because they provide something to lean against and reduce interruptions from passengers needing to get past.
“Travellers who are light sleepers should also avoid seats near toilets as these areas tend to stay brighter and busier throughout the flight. Even small interruptions like trolley movement, conversations and overhead lights can repeatedly pull the brain out of deeper stages of sleep.”
Avoid alcohol before and during the flight
Judith explains, “Although many people like to enjoy a pre-flight drink which can initially make you feel drowsy, it often results in much poorer quality sleep onboard. Alcohol can also affect people more intensely during flights. Cabin pressure and lower oxygen levels at altitude can heighten feelings of fatigue and dehydration, meaning even small amounts of alcohol may leave passengers feeling more sluggish, lightheaded and unrested than they normally would.
“Cabin humidity is already extremely low in aircrafts, which can leave people mildly dehydrated after several hours in the air, and alcohol makes this worse. Dehydration is one of the biggest contributors to headaches, dry mouth, poor sleep quality and post-flight fatigue, so if you are going to drink, alternating alcoholic drinks with water throughout the flight can make a noticeable difference to how rested you feel when you arrive.”
Use scent to train your brain for sleep
“One lesser-known trick is scent association.” She says. “Using the same calming scent before bed at home, such as lavender pillow spray or a lightly scented hand cream, and then using it again on a flight can help signal to the brain that it’s time to rest.
“The brain responds strongly to routine and familiarity, so recreating small parts of a normal bedtime environment can make sleeping in unfamiliar places, such as flights, easier.”
Eat lightly before sleeping onboard
“Heavy meals high in salt, sugar or rich foods can leave people feeling bloated and uncomfortable during a flight, particularly because digestion tends to slow slightly when sitting for long periods.
“If passengers are hoping to sleep, lighter meals and snacks are often a better option. Foods containing magnesium or complex carbohydrates, such as bananas, oats or nuts, can also help encourage relaxation.” Judith concludes.