How to get the best sleep on a plane — yes, even in economy

Yahoo

4 days ago

Flying can be fun. Not so fun? Feeling exhausted upon reaching your destination because you weren't able to get any shut-eye on the plane. Or perhaps worse: starting your trip super groggy because you took medication in order to sneak in a nap — and it hasn't worn off halfway through your first sightseeing tour.
While the lucky few among us may have no trouble sleeping on a plane, the rest of us who struggle could use some tips. Yahoo spoke to sleep experts who weighed in on the do's and don'ts so you can start your next trip off right.
✅ DO: Get a good neck pillow
Allison Bragan, a neurobiologist and sleep expert who works for the U.S. Army and has done 84 trips around the world over the last three years, said that getting the right neck pillow for the plane is crucial.
'If you go to the Hudson News store in the airport and you just buy the cheapest pillow, you're going to be disappointed,' Bragan explained. 'You need a memory foam pillow that conforms around your neck — one that's going to keep your neck in a neutral position.'
Dr. Peter George Polos, a pulmonologist and sleep expert at Hackensack Meridian Medical Group, said that he is comfortable using the flaps on the back of seats on many airplanes to steady his head. If that's not enough for you, a sturdy neck pillow can keep your head in the right position. But how you use those pillows is key. 'A lot of people put them on backwards,' he said. 'They're really supposed to be to prevent your head from falling forward.'
If you're using a U-shaped neck pillow, put the base of the U underneath your chin, so that the opening is at the back of your neck — as demonstrated by this viral 2021 TikTok video.
✅ DO: Pick the best seat
If you want to maximize your time asleep, consider going for a place on the plane where you'll be disrupted the least. Travel experts say that the last few rows on an airplane offer the roughest ride. (Not to mention those tend to be where the bathrooms are, which means you're more likely to be interrupted by waiting passengers.)
As for turbulence, travel blogger Sean Lau said he goes for the seat above the wings. 'I recently learned that this spot is usually the smoothest due to its proximity to the plane's center of gravity,' Lau told HuffPost.
As for reclining your seat to get your head in the best position, Polos said the few inches you get in economy class probably won't make that much of a difference, so do what feels best for you. (And, of course, be polite to your neighbors!)
Lastly, if you're seeking shut-eye, consider a window seat: you won't have to deal with anyone climbing over you to go to the bathroom, and you get the added benefit of resting your head against the window.
✅ DO: Block out the light and noise
Overnight flights tend to shut off the cabin lights, but even so, there's always the possibility that your neighbor is playing a bright game on their iPad. Consider an eye mask to block out the light — and if yours is a weighted eye mask, even better, Andrea Davis, a Delta flight attendant based in Atlanta told Southern Living. 'The weighted beads inside the eye mask can help you fall asleep quicker, especially when adjusting to different time zones while traveling,' she explained.
And even a plane without a crying baby can be loud, thanks to the sound of the engine and people shuffling around. Flight attendants like Davis use earplugs to reduce the noise, but you can also go for noise-canceling headphones. Playing white noise can help you drift off to sleep without sound disruptions.
✅ DO: Wear layers
One of the things that can prepare you for better sleep on a plane is ensuring you're as comfortable as possible. 'One should be able to layer up or down if they feel hot or cold, because you can't control the temperature of the airplane,' Polos said. That could mean bringing a hoodie layered over a long-sleeved shirt with a lighter tee underneath.
You can also bring along your own blanket, as the ones handed out by airlines (at least in economy!) tend to provide little warmth — especially if your seat partner likes the overhead AC on full blast.
✅ DO: Consider compression attire
'If I do any flight that's over four hours, I wear compression pants,' Bragan explained. 'It really does help the blood flow and circulation.'
Compression gear squeezes our veins, moving blood flow upwards, towards our heart. Otherwise, blood will pool in our limbs during long periods of sitting, which can lead to discomfort.
Just a word of caution: compression clothing may make you feel too hot on a particularly warm flight, as it traps heat in. Do what's most comfortable for you!
✅ DO: Be smart about prescribed medication
While it may seem like a great idea to pop a pill in order to sleep on a plane, Bragan told Yahoo it's important to use caution.
'Oftentimes physicians will prescribe Ambien or Lunesta, which is absolutely terrible,' she said, noting that the army has stopped giving those medications on long-haul flights to soldiers. 'The reason is because the half-life of that drug is about eight to 12 hours, depending on your metabolism. It is just hanging around in your system, and you're operating at levels that are close to being legally intoxicated for 24 hours.'
If you do want to take medication to doze off, Bragan recommended asking your doctor about Sonata (generic name Zaleplon), which is out of your system quicker.
❌ DON'T: Take too much melatonin
Some people take melatonin, an over-the-counter supplement that helps promote sleep, before a flight. Bragan said this is a good option, but many people take 'too high of a dose' before their flight, which can leave you feeling groggy.
Polos said that melatonin 'can help promote sleep onset' — and it's best at low doses. If you have not taken melatonin before, the Cleveland Clinic recommends taking 1 mg to start and seeing how effective it is for you. With that, you 'don't have to really worry about any confusion or balance issues,' he explained.
❌ DON'T: Drink alcohol or caffeine
One thing you should definitely skip is alcohol, Polos said. While a glass of wine may make you feel sleepy in the moment, alcohol dehydrates you — which can leave you feeling groggy and make it harder to stay asleep or feel rested when you land.
If you're trying to doze off, you should also skip the caffeine. Not only will it leave you feeling wired, it's also a diuretic, which means if you do fall asleep, you may find that rest disrupted by an unwanted trip to the bathroom.
❌ DON'T: Eat that heavy meal
On a long-haul flight and getting in-flight meal service? If you're looking to doze off, skip a heavy meal, Polos said, as it could disrupt your GI system and therefore your sleep. (That also means avoiding that pre-boarding burger and fries from the restaurant!) You'll also want to pass on anything super spicy or acidic, especially if you have issues with acid reflux.
Of course, it's not a good idea to be super hungry on a plane, either. To avoid a rumbling stomach, consider some of these dietitian-approved plane snacks that you can bring on your flight and therefore don't need to rely on whatever the flight attendants come around with.
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