Sometimes it's hard to fall asleep even in your own bed, let alone in the noisy cabin of an airplane. Fortunately, there are some tricks that can help you get the rest you need, even while traveling.
PAY ATTENTION TO THE TEMPERATURE
The temperature on the plane changes often. Wear a few easy-to-remove and put-on clothes instead of one thick sweater. This way, you will be able to more easily regulate your body temperature and prepare for sleep.
GET YOUR SOCKS READY
Shoes are not a usual sleep accessory, so take a pair of comfortable and soft socks with you. If it’s too cold on the plane and your feet freeze, it will be much harder for you to fall asleep. On the other hand, if it gets too warm, you can easily take them off.
FOLLOW YOUR USUAL ROUTINE
Part of the body's methods to prepare for sleep are rooted in the daily routine before bedtime. Try to follow the same steps for falling asleep as at home – put on comfortable clothes, brush your teeth, read a book.
USE A SLEEP MASK
"Especially if you are traveling long distances during the day, the light in the cabin – both natural and artificial – can prevent you from falling asleep or cause you to wake up frequently. A sleep mask made of light and soft material is the perfect solution."
GET YOUR COMFORTABLE HEADPHONES AND STOCK UP ON NOISE RECORDINGS
"But not just any noise, but specifically pink or brown noise. The characteristic of these is that the intensity of the sound decreases while the frequency gradually increases – think of ocean waves or a steady rainfall. Research shows that this type of sound helps with faster and deeper sleep."
PREPARE IN ADVANCE
"In addition to the steps you can follow while traveling by plane, it will also help if you prepare in advance. If possible, choose a seat according to the side you usually sleep on or take a window seat so you can comfortably rest your head."
In the week before departure, gradually adjust your biological clock to the time zone you are going to – this will make it much easier for you to adapt after landing. The human body needs about 24 hours to shift the sleep cycle by 1 hour. If you are going east, go to bed earlier so you wake up an hour earlier each day. Conversely, if you are traveling west, go to sleep an hour later so you wake up later.
