Dress comfortably and bring an eye mask: how to fall asleep on the plane during a flight

There's nothing more annoying than watching your seatmate snooze carefree next to you while you can't fall asleep and watch another movie. Especially if it's a long flight.

"The best way to feel your best while traveling and at your new destination is to go into your trip with minimal sleep debt," says Jeff Kahn, sleep expert and CEO of sleep tracking app Rise Science. "The less sleep you get, the better your chances of surviving jet lag and adjusting to a new time zone," writes Condé Nast Traveler.

We asked sleep experts and experienced travelers about the secrets to getting a good night's rest at 30,000 feet, whether you're flying first class or crammed into economy class.

Consider the time zone you're flying to

The first question to ask is whether you should be sleeping at all. "If you haven't started adjusting your schedule before the flight to match your destination's time zone, you may start changing it on the plane," says Kahn. - "When you board the plane, set your clock to the time of your destination's time zone and try to sleep (or stay awake), eat, and be in the sun accordingly.

Also, don't eat on an airplane if it's night in your new time zone, says Kahn. A 2017 study found that eating according to your new time zone during a flight can speed up your adaptation. If you landed at night or can't sleep at night, try to refrain from eating until breakfast in your new location. Research shows that what you eat can also have an impact: studies show that a high-calorie diet can interfere with jet lag.

Create your own set of sleep hygiene products

Putting in a little extra effort to improve your flight experience will reap big rewards when you buckle up for a long flight. You can create your own business-class-inspired kit to keep everything you need to sleep at your fingertips, while also making your economy seat more comfortable.

"The first things I would advise travelers to put in their kit are earplugs or noise-canceling headphones and an eye mask," says Alex Savie, a certified sleep science trainer. - "It's important to limit the number of stimuli on the plane, as they can easily interrupt sleep. Put on noise-canceling headphones, such as the Beats Studio3, and you'll be immersed in your own relaxing world, whether you're listening to white noise or soothing music.

There is another tool for getting a good night's sleep. A small bottle of lavender essential oil that can be rubbed into your temples before falling asleep will help you feel relaxed and calm.

"Taking short-term melatonin can make it easier to fall asleep on an airplane and adjust to the time zone at your new destination if necessary," says Kahn. - "However, it can be difficult to determine the right time and dosage, so I recommend consulting your doctor before traveling. While it may be tempting to buy an over-the-counter sleeping pill to help you fall asleep, it has side effects and long-term health risks, and it doesn't change the timing of your circadian rhythm."

Watch what you drink

You may be tempted to drink coffee or alcohol to speed up your jet lag. But if you resist this temptation, you'll feel hydrated and have a much easier time falling asleep. It is better to drink herbal tea to achieve a calming effect. Turkish Airlines, for example, offers a selection of herbal teas designed to help you relax and have better digestion during the flight.

"Dehydration at any time can cause fatigue, worsen mood, and cause headaches. It can even make it difficult to fall asleep. When traveling, dehydration can worsen jet lag symptoms, and long flights are particularly dehydrating," says Kahn. - "Drink plenty of water during the flight, and be sure to replenish your water supply there as well once you arrive. This will also reduce dehydration-related fatigue and, if necessary, help you stay awake during the day while you adjust."

Don't be afraid to dress comfortably

On long flights, it's important to dress comfortably - and don't be ashamed to make yourself comfortable during the flight, as long as you don't disturb your seatmates and follow the rules of courtesy (please don't walk around barefoot!). After takeoff, take off your shoes and put on warm compression socks and a pair of foldable travel slippers. This will reduce the pressure on your feet and make your body think that you are cozy at home, not on an airplane with hundreds of strangers. Taking the time to "get ready for bed" by changing into comfortable clothes and doing a simplified skincare routine (or just brushing your teeth) will also help you get in the mood for sleep.

If you do decide to get some sleep, Kahn advises trying to optimize your sleeping environment to be cool, dark, and quiet - the three basic requirements of an ideal sleep environment. He advises dressing in layers to make it easier for you to adjust the temperature depending on whether you are too hot or too cold. The aforementioned earplugs and a quality sleep mask can help with other requirements.

Choose a location in advance

"Choosing the right seat plays a huge role in sleeping on an airplane. I usually recommend a window seat if possible, as you have something to lean on while sleeping," says Savvy. "However, this seat is not ideal for those who frequently go to the bathroom and don't want to disturb their neighbors."

Most airlines allow you to choose your seat during online check-in, but if you're really set on getting the seat you want, whether it's a window seat or an aisle seat, you should consider paying a little more to make your seat selection in advance. Don't risk sitting in a seat that's uncomfortable for you if you know it will make it even harder to fall asleep, and be aware of possible trade-offs when choosing a seat, such as a seat in the last row that doesn't recline but has extra legroom.

Don't forget the neck pillow

We understand that neck pillows can feel a little uncomfortable (and bulky) to carry around while traveling, but the right pillows make a huge difference to your sleep quality and ensure that your neck and back won't bother you when you arrive. There are also compact models that can be folded into your carry-on luggage when not in use. I particularly like the Trtl pillow - I like the way it hugs my neck and supports it from all sides, but I also like that it looks more like a scarf than a travel pillow and can easily fold into a small square when not in use.