Sleep and long haul flights
Though you may sleep well in your comfortable bed at home, sleeping on an aeroplane is an entirely different matter, and one which can stump even the best of snoozers. From feeling cramped, to the unfamiliar noises and bumps which accompany flying, trying to get a good sleep can leave you feeling more exhausted than ever.
Anyone who struggles with sleeping on an aeroplane will be familiar with the realities of landing red-eyed and feeling groggy, and on long-haul flights, struggling to adapt to new time zones. For those who fear flying, and would choose to sleep on a plane rather than have to think about the turmoil of the flight, not being able to nod off only increases anxiety levels.
Though getting to sleep when flying can seem like an impossible task, there are many simple tricks and tips you can try to help you drift to sleep.
1. Make yourself comfortable
We know that aeroplanes aren’t the most comfortable, but as it is very difficult to fall asleep when you are uncomfortable, try to make the most of the space that you have.
Sometimes airlines will provide blankets and pillows for long-haul flights, but just to make sure, bring your own – you can always use the airline’s blankets for a little extra warmth or support. Many people find using them to support their lower back helps to ease stiffness after sitting for long periods of time.
The popularity of U-shaped travel pillows is ever on the rise. Traditionally, they are worn with the gap at the front of the neck. However, this allows the head to flop forward, which can result in the neck becoming strained and stiff, so instead, turn the pillow round so the gap is at the back of your neck, and this will keep your head in a good position. The head rest on the chair will support the back of your neck.
Loose fitting comfortable clothes can make a difference to your comfort. Avoid sitting with purses or keys in your pocket as these will result in painful pressure points.
2. How to choose the right seat
If we had the option, then travelling first or business class would obviously allow us the most space and comfort. For most of us, however, this isn’t an option, but there are still many things we can try to make our journey as comfortable as possible.
Many airlines let you choose your seat, particularly for long-haul flights, and if you have a strong preference then this may be worthwhile. Some people like to have a window seat as it gives them control of the window shutter, and also provides a leaning post for your head.
However, some do not like this as it feels more cramped, and they have to clamber over other people to go to the toilet. There is no right or wrong answer and this is purely down to preference.
Finding the quietest spot on an aeroplane can be somewhat of a challenge. Try to avoid areas near the toilets, as these can have clusters of people around them. The front of the plane tends to fill up first, while the back of the plane tends to host bigger groups of people.
As the engines of most planes are situated under the wings, sitting in front of the wing has less engine noise than behind (though sometimes the noise of the engine helps to drown out noises of fellow passengers).
Sitting close to the wing is also normally the most stable part of the aeroplane, so if you do not like turbulence, or suffer from motion sickness, then this area may be your best bet.
3. Be wise with eating and drinking
Food and drink is one of our main sources of energy, so it makes sense that what we eat will influence how well we get to and stay asleep.
Certain foods such as sugar and caffeine release their energy quickly, meaning that we get a quick burst of alertness, during which time we are never going to be able to switch off. Other foods, such as fried and fatty foods are hard to digest, and we will struggle to enjoy deep sleep just after a meal of this kind.
Try to eat foods which are easy on the digestive system, and that release their energy slowly so that you do not have peaks and troughs in your blood sugar level. Complex carbohydrates combined with a little protein are often good options, and they are also less likely to make you feel queasy if the flight turns out to be a bit bumpy…
When the drinks trolley comes down the aisle at the beginning of a flight, many people see a little alcohol as a good sedative to help them fall asleep. This is not the best plan, as, like with fatty foods, you will not fall into deep sleep, meaning that you can spend the flight restless and fidgety, groggy but not sleeping well. Instead, make sure you keep hydrated with water.
4. Reduce disruption
Unexpected noises can cause us to jerk awake, and if this happens too often, we can feel groggy and unrested. Though the noise of announcements and our fellow passengers is unavoidable, we can still take steps to reduce being disturbed. There is nothing more annoying than just dropping off to sleep, only to be awoken by an air hostess asking if your seatbelt is fastened, so put your seatbelt outside of any blankets you are using, making sure that it is visible before closing your eyes.
As it is going to be impossible to ensure complete silence on the journey, you will need to investigate ways of blocking out sounds. You may be one of those fortunate people who seem to be able to sleep through any amount of racket, but most of us need a little help.
Earplugs are good at blocking out a range of noises, though you may find this also means that you sleep through any announcements and landing may come as somewhat of a shock! Many people find that listening to music, audio books, or simply white noise help them to drown out other noises and drift to sleep.
Additionally, we tend to get the best sleep in total darkness. Although many airlines do dim the lights on long-haul flights, this is not quite the same thing as total blackout. For this, many people find that eye masks are very beneficial. They have the bonus that the people around you are aware that you are trying to sleep, so there is always hope that they will do their best to keep noise to a minimum.
5. Do you need to sleep?
Another thing to consider is whether you need to sleep or not. As with going to sleep in the comfort of your own home, if you are not tired and do not need sleep, then the chances that you will switch off immediately are pretty slim.
There is little point trying to sleep when safety announcements are being made (should you not be listening anyway?) and you may as well wait until the food and drinks trolley has sauntered past you. Only then are you likely to have a little more peace for a snooze.
Many people who are afraid of flying try to fall asleep in the hope that they will land safely without having needed to worry for the duration of the flight. However, if you are worrying about the flight you are more likely to struggle to relax for long enough to fall asleep, and the more likely scenario is that you land with your knuckles white from gripping the seat.
If it is fear of flying that is keeping you awake, then addressing this issue is a vital first step. Not only will you then be able to board a plane and enjoy the feeling of lifting into the air, but you may be able to catch a rejuvenating forty winks too.
6. Herbal remedies
Many people avoid conventional sleeping tablets for the after-effects of drowsiness. Natural supplements, however, can help you enjoy a deep and restful sleep, without the feelings of grogginess on waking. Valerian is one of the oldest herbs traditionally used for improving sleep, and combined with hops, can be found in A.Vogel Dormeasan® Sleep Valerian-Hops oral drops. It comes in 50ml and 15ml size bottles, so is perfect when travelling.
