We Spent 30 Hours Researching the Best Hacks for Sleeping on Planes - Here are the Findings

Whether you are embarking on the adventure of a lifetime, or closing that business deal across the world, your journey probably starts with a flight. 

Even though flying is a common part of our modern lives, sleeping well (or at all) is a struggle and challenge for many. It’s frustrating to see the person next to you sleeping soundly while you can’t even get a nap! 

Even though there are hundreds of articles giving tips on how to sleep better when traveling, they either only touch the surface of the problem, or are written by people who rarely travel at all. 

So we decided to do something about it. 

We spent almost 30 hours researching the best ways to fall and stay asleep on flights of any length, and combined it with our own experience as frequent travelers. 

We’re pumped to share our findings with you. 

You’ll want to book a flight just to try them out!

Are You Ready to Upgrade Your Sleep?

Read on to find out.

Avoid Back and Neck Pain With a Travel Pillow

Look for a travel pillow that: 

• You can adjust to fit your unique sleeping position 
• Has great neck support 
• Is lightweight and inflatable (so you can save space in your luggage and get the right amount of firmness) 
• Is machine washable (to prevent those annoying travel breakouts) 
• Is made from a comfortable material 
  

Know Where to Sit

To ensure you’ll be as comfortable as possible, upgrade to premium economy class. They are only marginally more expensive, and you’ll get extra legroom. 

Stay away from the seats closest to the toilets. 

In addition to the inevitable smell, you’ll also be exposed to lots of distractions. 

Also, avoid seats near the back of the plane. This is where the cabin crew will frequently enter and exit from.

Don't Fall Asleep Right Away

Watch What You Eat and Drink

We know that airplane food isn’t always appetizing, and you might want to snack before getting on a flight. 

However, it’s crucial that you avoid overeating before a flight. Don’t get trapped by the idea that you need to “store” food in your system for the journey ahead. 

Same goes for drinking alcohol or anything else to “calm down.” 

First, this will make for frequent trips to the bathroom, which will certainly make it tough to sleep. 

Additionally, over-indulging can also impact your hormone production and circadian rhythms. This is a recipe for disaster. 

“Try to adapt your “feeding” clock and avoid jet lag with a period of fasting,” Dr. Clifford B. Saper of Beth Israel Deaconess Medical Center in Boston says.

Don’t Take Prescription Sleeping Pills

Focus On Your Posture

Posture is as important as comfort in inducing sleep. A bad posture could make it difficult for you to fall asleep quickly. Worse, you’ll wake up groggy and ache all over. 

“A large percentage of the population will experience back problems at some point in their lives. It is oftentimes caused or aggravated by how a person sleeps.” Dr. Hooman Melamed, an orthopedic spine surgeon at the DISC Sports & Spine Center in Los Angeles, Calif. says. 

To ensure correct spine alignment and proper circulation, sit with: 

• Your legs uncrossed 
• Your knees slightly bent 
• A straight back (without over-correcting your posture)
  

Block Out Noise...

Try out: 

• Relaxio for Android or Airsleep /for iPhone 
• Binaural Meditation & Sleep music, a youtube channel with hours and hours of free music. Available for download ($9.99) at iTunes, Google Play, and Amazon 

When you’re flying, it can be tempting to plug into all those movie choices. However, this can make it challenging to actually get some sleep on your flight. Those movies will be there after your vacation. 

Get some shut-eye instead.

And Eliminate Light

Even when the cabin lights are dimmed, small lights from television screens and even power buttons can also throw off your sleep cycle. 

Want to ensure you don’t arrive at your destination feeling groggy and wishing you’d stayed home? If so, throw a sleep mask in your carry-on. 

You’ll land at your final destination feeling rested and ready to go!

Why It Matters

So, why should you care about being able to sleep on a plane? (Hint: it’s not just so you can hit the ground running once you land.) 

Aside from jet lag, a study found that frequent air travel can: 

• Lead to an increased likelihood of mood disorders
• Cause cognitive problems
• Cause heart disease or cancer 
• Increase the likelihood of stroke 
• Weaken your immune system 
• Make you 100 times more likely to catch a cold from another passenger 
• Cause dehydration 

Thanks to these tips, you’ll stay healthy and land at your final destination feeling fresh -- and up for anything.

Disclaimer:  The information contained in this website or provided through our blog, e-mails, or programs is for informational purposes only. It is not intended to be a substitute for medical advice, diagnosis or treatment that can be provided by your healthcare professionals.