Some of us can do it, some of us can’t (Image: Westend61 via Getty Images)
Have you ever struggled to sleep on a plane, despite feeling tired? You’re not alone in this high-altitude struggle.
Sleeping upright without your cosy mattress or pillow is already a challenge. Throw in the cabin noise, which can reach 85 decibels, and overhead lights, and you’ve got a for a sleepless flight. With the sunnier seasons approaching and, therefore, more people jetting off on holiday, , the CEO and sleep expert at , has shared his wisdom.
Seven ways to sleep on a plane
Go for a 30-minute walk around duty-free or the gate
Martin advised: “Always head to the airport early to account for any delays, but a short walk before getting on your flight can also help you sleep better once you’ve settled in. Before you board, spend 30 minutes walking around the airport – whether it’s duty-free, the lounge, or just a quick lap around the terminal.
“Studies show that just half an hour of moderate exercise can help you sleep better and further studies have proven that women who take more steps throughout the day experience deeper sleep. So that simple 30-minute stroll will help your body prepare for rest.”
There are plenty of noises and distractions on board (Image: Pexels)
Book the seats above the engine for the best quality sleep
Believe it or not, your seat choice can significantly impact your in-flight experience. Martin explained: “Booking a seat above the engine can actually lead to better quality sleep. The gentle, consistent hum can act as a sort of white noise, helping to lull you into a peaceful slumber. This concept is similar to how some people use white noise machines at home to improve sleep quality.
“It’s not just about the noise; the vibrations from the engine can also help create a soothing environment. Plus, seats above the engine often experience less turbulence, which can be a bonus for those who get anxious during flights.”
Prepare a sleep kit in advance
“A well-prepared sleep kit can make all the difference,” Martin said. “Flight socks are a key component of this kit, with previous studies confirming that flight socks can halve the number of times you’re woken up on a plane. By wearing flight socks during the day, you can prevent fluid building up in your legs, which travels up the body when lying down, causing snoring.
“In addition to flight socks, include an eye mask to block out harsh cabin lights, and a good memory foam travel pillow for proper neck and head support, so that you don’t wake up with a stiff neck.”
Adjust your phone and watch to the destination time as soon as you board the plane
“As soon as you board, set your watch to your destination’s time,” Martin suggested. “This simple act can help your body’s circadian rhythm – your internal sleep-wake cycle – start adjusting to the new time zone. It’s a great way to minimise jet lag and help you sleep at the right times during your journey.
“Our bodies are incredibly adaptable, but they need a bit of help sometimes. By changing your clock early, you’re giving your body a head start on adjusting to the new time zone. This can make a big difference in how well you sleep and how quickly you recover from jet lag.”
Avoid using wireless earphones
While wireless earphones are smaller and, therefore, easier to pack, they could prevent you from getting a good sleep while flying. Martin suggested using noise-cancelling headphones instead.
Martin said: “They’re less likely to fall out while you’re sleeping and many offer excellent noise-cancelling features to block out that cabin chatter.
“Noise-cancelling headphones are particularly effective in environments with high background noise. They help create a peaceful bubble around you, allowing you to focus on your own audio and tune out distractions. Plus, with wired headphones, you don’t have to worry about them running out of battery mid-flight.”
Say no to an in-flight tipple
Martin has some sage advice for travellers looking to unwind on flights; avoid the temptation of alcohol: “Alcohol might make you feel sleepy initially, but it actually disrupts your sleep quality. Stick to water instead – it’ll keep you hydrated and help prevent that annoying scratchy throat many of us get from the dry aeroplane air.”
He warns of the pitfalls of drinking when aiming for a good rest: “Alcohol can interfere with your sleep cycles, leading to lighter, less restorative sleep. It’s better to stay hydrated and avoid the hangover that comes with drinking at high altitudes. Plus, water is essential for maintaining healthy blood circulation during long flights.”
When it comes to in-flight attire, Martin is clear: “Loose-fitting clothes are a must when flying,” he said. “They allow for better blood circulation and give you the freedom to find a comfy position in those cramped aeroplane seats.”
He further highlights the benefits of appropriate clothing for flying: “Wearing comfortable clothing is essential for reducing discomfort and improving sleep quality. Tight clothes can restrict movement and cause pressure points, which can wake you up during the flight. By dressing comfortably, you’re giving your body the best chance to relax and sleep well.”