Navigating Slumber in the Sky: Strategies for Snoozing at High Altitudes
Snoozing on a Plane: A Guide to Restful Flying
Flying can often feel cramped, stuffy, and noisy - except maybe in those luxurious private jets. For the majority of us, long-haul flights don't offer the ideal conditions for catching some Zs. But hey, who doesn't want a restful nap or sleep during a flight to minimize jet lag and pass the time?
A survey by Holiday Extras found that only 31% of 1000 respondents felt they could sleep anywhere, including economy class on a plane. The rest? They either take short naps (29%) or can't sleep at all (17%). No worries, though, here are some expert tips to help you catch those precious winks on your next flight.
Wink-inducing wisdom from the skies
Flight attendants are the frequent flyers we can learn from. TikTok star Kat Kamalani, who has six years of flight-attendant experience under her belt, shared her secrets with her one million followers.
"My advice is to bring an eye mask, noise-cancelling headphones, lavender oil, and earplugs," Kamalani tells her followers. "These things help create a cozy, sleep-conducive environment." Comfortable clothes and smart seat selection are also crucial.
The window seat is a good choice since it offers the least disturbances, although Tommy Cimato, a flight attendant with a TikTok following of around 500,000, warns against leaning against the window. He suggests bringing a blanket for extra comfort, but advises against shorts due to hygiene concerns.
Laura Garside, another flight attendant, suggests an eye mask, earplugs, and a book or movie to help lull you to sleep. She recommends informing the flight crew about your plans to snooze so they can minimize interruptions.
Craft your own snoozeville
Dr. David Cunnington, a sleep specialist, endorses most of the tips already mentioned. He stresses the importance of isolating yourself from your surroundings. His secret? Sunglasses, noise-cancelling headphones, and some snacks help him create a personal haven during flights.
Children: Slumber on a plane with gummy bears?
Kids usually find it easier to nap on planes, probably due to the limited space. They may benefit from a blanket and pillow. For children, the seat belt should be placed over the blanket so it can be easily spotted. Babies don't need their own seat. They can sit on a parent's lap with an extra belt for safety.
In an unusual suggestion, Kat Kamalani recommends organic melatonin gummy bears for older kids. Melatonin is a natural hormone that helps regulate sleep. Sleep expert Luis F. Buenaver of Johns Hopkins University considers these supplements safe for those experiencing sleep issues during flights.
Medication, alcohol, and sleep
Melatonin can also serve as a sleep aid for adults, but only with a doctor's approval. Sleeping pills, when carried in their original packaging, can be taken in hand luggage. Some doctors advise against their use due to potential side effects, especially sleepwalking, that could be hazardous on a plane.
Drinking alcohol on a flight should be avoided, as it can lead to dehydration, worsening the body's natural dehydration caused by the plane's air. Instead, opt for chamomile tea or plenty of water.
When sleep might not be the best option
If your flight falls during the day and won't extend into the night, it's better to stay awake. This can help you adapt to the destination's time zone and combat jet lag.
With these tips in mind, you're well on your way to transforming even the most challenging flight into a snoozefest. Bon voyage and sweet dreams!
Bonus Insights:
- Optimizing Economy Class Sleep: Check out these tips for enhancing sleep quality in economy class, even on long-haul flights[1].
- Melatonin and Flying: Consider melatonin supplements as a natural sleep aid, but consult a doctor first[3][4].
[1] Tips for Better Sleep in Economy Class: - Sleep Accessories: Use eye masks, earplugs, and noise-canceling devices. - Smart Seat Selection: Choose a window seat or bulkhead/exit row for extra comfort. - Maintain Comfort: Use neck pillows and take measures to manage leg swelling. - Environment: Create a suitable atmosphere by dimming lights and opting for calming sounds. - Establish a Routine: Stick to a pre-sleep routine that suits you, minus screens before snoozing. - Avoid Stimulants: Keep alcohol, caffeine, and nicotine at bay during flights.
[2] Comfortable Clothes and Seat Selection: Find loose, comfy clothes to wear and choose a window or bulkhead/exit row for extra comfort.
[3] Melatonin for Flying: Consult your doctor about melatonin supplements to help you sleep during flights.
[4] In-flight Entertainment: Use headphones or white noise apps to block out ambient sounds and help relax.
[5] Neck Support: Use a neck pillow or roll up a sweater to maintain correct neck alignment during sleep.
Science reveals that creating a sleep-friendly environment during flights can enhance health-and-wellness by minimizing jet lag and making the journey more bearable. Following the advice of flight attendants and sleep specialists, bring an eye mask, noise-cancelling headphones, lavender oil, earplugs, and comfortable clothes for a restful flight. choose a window seat or bulkhead/exit row for extra comfort and consider using melatonin gummy bears for older kids who struggle with sleep during flights, provided they have a doctor's approval.
