7 tips for sleeping on a flight

Being able to sleep on the plane can be the best way to pass the time on a long flight. When you fly at night during your normal sleep hours, sleeping on the plane can help prevent jet lag that you may experience after arriving at your destination. However, noise, sunlight, and crowded space can make it difficult for you to sleep on an airplane. Luckily, there are several steps you can take before your flight to ensure you get some rest in the air.

Choose your seat wisely. Unless you can reserve a fully horizontal seat, which on most planes is usually only available in first class, you will end up in a straight one. Therefore, it may be difficult to get a good rest, even if you recline it, so it will be essential to choose well which side of the plane you are on and whether you will sit next to the aisle or by a window. See if when you are at home you sleep on the left or right side of your bed. If you sleep on the right side, you should choose a seat that is on the right side of the plane and vice versa if you choose the left side of your bed. This choice will mimic your natural sleeping position and help you fall asleep on the plane.

Avoid a seat that is in the area of ​​the plane's structural elements or in the rows near the exit. Some places in the latter cannot recline and some of those near the structural elements have arms that cannot be raised. These aspects could seriously limit the way you sleep, and make you stiff and tired at the end of the flight. You should also avoid the seats that are in the last row of the plane, near the bathroom. The smell coming from it could keep you awake and many of these seats cannot recline.

Also, if you are taking a night flight, choose a seat near the window. In general, these are ideal because you will have more space to sleep and you will be able to have control of the blind.

2 Bring light luggage. Try to fit all your things into a suitcase and have some necessary items on top, for example a book, a magazine, a bottle of water or a snack. Most airlines only allow you to carry one carry-on bag per passenger, and reducing your luggage will prevent you from filling the legroom under the seat in front of you with your extra bags.

3 Bring a neck pillow, sleep mask, ear plugs, and compression socks. Create an airplane sleep kit that includes all of these items. The neck pillow will help you support it while you sleep in your seat even in turbulence, the mask will not allow light to reach you that could prevent you from sleeping and the earplugs will reduce the noises around you. Headphones can also help block out any noise around you on the plane and help you focus on sleeping.

Compression socks are also very useful for flying as they reduce the risk of deep thrombosis (DVT) caused by flying, a problem that can lead to blood clots. If you are at risk for DVT, you should buy compression socks from your local pharmacy, commonly called “flight socks”. Look for ones that are regulated and can be used up to the knees with class 1 compression. The slight pressure exerted by these stockings helps prevent blood from pooling in the calves.

4 Put on warm clothes and shoes that you can put on and take off. Dress for the plane in comfortable layers and don't forget to wear or wear a sweater as you could feel cold during the flight due to inactivity and constant air circulation.

You should also wear comfortable shoes that you can put in and take out easily. Taking them out during the flight will improve your circulation and may help you fall asleep. If you tend to feel cold on your feet during flights, you should wear socks or carry an extra pair in your carry-on.

5 Avoid alcohol and caffeine. Alcohol and foods and beverages that contain caffeine, such as coffee, tea, or soda, could keep you awake during the flight and make it harder for you to get some rest. Resist the urge to grab a quick coffee before boarding and only drink water or juice when the beverage car comes during your flight.

Eat a light meal before your flight. Don't end up overpaying for a tasteless sandwich or bag of chips on the fly. Not only is airline food expensive, it can give you indigestion and gas, making it harder to get some sleep. Rather, have a pre-flight snack or light meal consisting of easily digestible items like yogurt, nuts like raw almonds, and fruits like oranges, which are a good source of vitamin C and fluids.
< / br> A smoothie made from fruits and vegetables is also a good option to fill your stomach without causing indigestion or dehydration. If you are in the mood for a hot drink, prefer herbal teas that do not contain caffeine. Also, you should always drink plenty of water before and during the flight to stay hydrated.

7 Don't take sleeping pills. Many people take these types of pills or other support products, such as the hormonal supplement melatonin. However, use them with caution, as taking them and then flying at a high altitude can lead to blood clots and DVT. If you feel the need to take a sleeping pill, ask your doctor which type is right for you before using any of them to fly.

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