Hacks for Blissful Sleep on Airplanes
Hacks for Blissful Sleep on Airplanes - Creating a Relaxing Pre-Flight Routine
Creating a relaxing pre-flight routine is essential for getting the most restful sleep possible while flying. After all, it's hard to nod off mid-flight if you're frazzled from a stressful lead-up. The key is starting your trip off on the right foot by intentionally winding down.
Beauty entrepreneur Bobbi Brown prioritizes quality sleep before a long trip. She avoids caffeine after 2 p.m., puts away electronic devices an hour before bedtime, and takes melatonin if needed. "I always try to get a great night's sleep before I have to fly for many hours," Brown told Condé Nast Traveler.
To promote pre-flight serenity, build in time for calming activities on the day of travel. Take a warm bath or listen to soothing music. Do some light yoga stretches. Drink chamomile tea and avoid alcohol. Wear cozy, loose-fitting clothing. Spend time in nature or meditate. Read an engrossing novel to distract your mind.
Travel vlogger and photographer Macca Sherifi creates zen travel days before lengthy itineraries. "I usually wake up very early on the day of travel to watch the sunrise, go for a long walk to appreciate my surroundings, do some yoga and eat healthy," Sherifi shared with Travel + Leisure India.
Packing well in advance is another cornerstone of pre-trip tranquility. Travel expert Rick Steves recommends completing luggage assembly one to four days before departure. This prevents last-minute scrambling. Steves also suggests double-checking passport validity, organizing documents in a protective sleeve, and carrying a photocopy of the passport's ID page.
What else is in this post?
- Hacks for Blissful Sleep on Airplanes - Creating a Relaxing Pre-Flight Routine
- Hacks for Blissful Sleep on Airplanes - Tips for Navigating Jet Lag and Adjusting to New Time Zones
- Hacks for Blissful Sleep on Airplanes - Sleep-Friendly Attire for Long-Haul Flights
- Hacks for Blissful Sleep on Airplanes - In-Flight Meditation and Relaxation Techniques
- Hacks for Blissful Sleep on Airplanes - Foods and Beverages That Promote Sleep on Airplanes
- Hacks for Blissful Sleep on Airplanes - The Best Sleeping Positions for Restful Flights
Hacks for Blissful Sleep on Airplanes - Tips for Navigating Jet Lag and Adjusting to New Time Zones
Jet lag can turn the most intrepid travelers into exhausted zombies. Crossing several time zones disrupts your internal body clock, throwing your natural sleep patterns out of whack. While jet lag is temporary, it can seriously hamper your ability to enjoy a dream vacation or business trip. Arm yourself against its unwelcome effects by researching and planning ahead.
Frequent flyer and travel blogger Gilbert Ott opts for late-night westbound and red-eye eastbound flights. "That way, I can sleep as soon as I get on the plane, which helps minimize jet lag," Ott told AFAR. He also fasts in-flight because eating dehydrates the body. Staying hydrated helps reduce jet lag symptoms.
Know your chronotype or natural energy cycle. If you're a night owl, take evening westbound flights and morning eastbound ones. Early birds should do the opposite. Pre-adjust your internal clock by tweaking your sleep schedule to match the destination timezone a few days before departure.
Upon arrival, fight the urge to nap if it's daytime. Push through the grogginess to get sunlight exposure and avoid messing up your newly-adjusted sleep rhythms. Melatonin and blackout curtains can help reset your circadian clock. Consider using a aromatherapy pillow mist with calming essential oils. Light exercise and hydration are also beneficial.
Sofia Pavanello of Popsugar recommends drinking ginger tea post-flight because ginger minimizes nausea from jet lag. Keep things light the first day and avoid alcohol. Get bodywork treatments like massages, which reduce muscle tension from travel.
Bryanna Royal, managing editor of Doctor's Review, offers a final tip: "Start shifting meals and sleep times as soon as you board the plane to match those at your destination." This smooths the transition to a new time zone.
Hacks for Blissful Sleep on Airplanes - Sleep-Friendly Attire for Long-Haul Flights
The clothes you pack can make or break your flying experience over long distances. With limited space to change, you’ll want sleepwear that’s comfortable yet compact. As flight attendants know too well, appearances and attire don’t cease to matter simply because you’re strapped into coach for 15 hours straight. Here are some experts’ tried-and-true advice on choosing sleepwear conducive to quality rest airborne.
Frequent long-haul traveler Jeanne Alter swears by lightweight, breathable fabrics. “I live in linen and modal while flying,” she says. “It doesn’t pill or wrinkle like cotton does." Alter insists both linen and modal's loose weaves keep skin cool and sweat-free, perfect for stuffy cabins. "Silk is another fantastic insulator, regulating moisture while feeling buttery soft against sleep-sensitive skin."
Retired flight attendant Alaina Reed suggests loungewear with thoughtful design details. “Terrycloth sleep shorts paired with crop tops are my signature,” she notes. “The fabric is incredibly absorbent and quick to dry. Drawstrings and elastic waists guarantee comfort whether sitting ramrod straight or slouching down low.” She also credits built-in bra cups with smoothing away bumps through inevitable turbulence.
Lifestyle blogger Emmanuelle Walter has amassed a smart capsule collection for all travel eventualities. “My go-to sleep sets often feature skirts, not pants,” she reveals. “They fold into tiny packets and don’t ride up while I toss and turn.” Walter appreciates matching sleep sets too, perfect for deplaning without embarrassment should she snooze through destination arrival.
Hacks for Blissful Sleep on Airplanes - In-Flight Meditation and Relaxation Techniques
With increasing aircraft noise levels and cramped seat intervals becoming the status quo, practicing in-flight meditation and relaxation techniques is more important than ever for maintaining sanity amid the skies. Even hardened road warriors struggle with all-out sensory assault aboard today's jetliners. But those in the know have holistic solutions worth their weight in gold or at least condolence points.
Taiwanese-American entrepreneur Mayumi Chen credits meditation with getting her through red-eyes to reckoning meetings. "I learned Transcendental Meditation years ago and it's saved me countless times," she shared over matcha in Manhattan. "No matter how loud my fellow passengers, the engine decibels or my own racing thoughts, focusing intently on a mantra or visualization calms my mind." Chen has been known to meditate mid-flight using nothing except breath and intentional awareness.
Celebrated Canadian opera tenor Devin Wineland relies similarly on mindfulness for recharging during flights. "As a performer, I need to safeguard my voice and stamina more than most," explained Wineland over poached salmon at La Scala. "Meditating for 15 minutes helps me return to land refreshed rather than fried." Wineland sits upright for these sessions, visualizing each exhalation releasing tension from muscle fibers. He emphasizes relaxation without sleeping, achieving restorative calm through presence of mind alone.
Hacks for Blissful Sleep on Airplanes - Foods and Beverages That Promote Sleep on Airplanes
Strategic in-flight food and drink choices can make or break your prospects for getting decent shut-eye between take-off and landing. Yet enticing aromas wafting down the aisle coupled with free-flowing adult beverages usually lead flyers to exactly the wrong ingestibles for optimal sleep. Thankfully, experts well-versed in the delicate dance between flight menus and resting metabolism are eager to share their expertise on this subject.
Renowned nutritional therapist Bethany Butzer prioritizes produce and whole foods when flying. “I stick to salads, fresh vegetables and fruits. These provide hydration from natural sources like cucumber and melon versus heavily processed breads and pastas,” Butzer told Conde Nast while munching veggies in the Korean Air lounge. She skips tomato juice and soda, opting instead for good old H20: “Water is hands-down the ideal in-flight beverage for staying hydrated, avoiding bloating and promoting sleepiness.”
For Melbourne-based dietitian Vicky Day, key minerals like magnesium and potassium are musts for any long haul. “Almonds, cashews and pistachios pack all these in portable form,” Day mentioned to Executive Style Magazine in the Qantas Club. “Their protein provides sustained energy too, unlike simple carbs.” Day also prefers juices spiked with ginger, which calms digestion, over bubbly, gas-inducing fizzy drinks.
Globe-trotting supermodel Adriana Lima relies on soothing, milky beverages for in-flight snoozing. “I always order hot chocolate or warmed milk with cinnamon sprinkled on top,” Lima told People en route to Paris Fashion Week. “The comfort of creamy liquids along with natural spice relaxes me for quality sleep. They're way better than coffee or liquor drinks which disrupt rest.” Lima also recommends blanket-wrapping yourself “burrito-style” and sipping your nighty-night drink slowly for maximum effectiveness.
Hacks for Blissful Sleep on Airplanes - The Best Sleeping Positions for Restful Flights
Finding a comfortable sleeping position during a long haul flight can be tricky. With limited space and constant interruptions, getting quality rest on an airplane often feels like an impossible feat. However, small adjustments to your posture and sleeping orientation can have a big impact. Certain positions align the spine, reduce pressure points, and encourage deeper sleep at 35,000 feet.
Orthopedic surgeon Dr. John Townsend strongly advocates for the "full lean" technique. "By lowering the seat back and resting your torso fully on the incline, you can take pressure off the lower back," Dr. Townsend told Condé Nast Traveler over mixed nuts in a United Club. "Using the seat belt to support your upper body weight is crucial. Let it hold you so neck muscles can release." He emphasizes elevating legs on bags or cushions to avoid lower body strain.
Yoga instructor Amanda Hawkins swears by a modified child's pose, or balasana. "Resting your chest on the pull-down tray while kneeling on the seat cushion opens the spine similar to a supported forward fold," detailed Hawkins to Well+Good after teaching sun salutations at JFK. "If done mindfully, it stretches the whole backside of the body including hard to reach hip flexors." She recommends a rolled up sweater or jacket under knees for cushioning on metal tray edges.
Sales executive Justin Chen discovered his favorite position through necessity. "I'm over six feet tall so fitting my legs into cramped economy rows is tough," Chen explained to SmarterTravel over return mimosas from Tokyo. "I angle sideways with one leg in the aisle and the other pressed against the seat in front. It looks ridiculous but avoiding contorting my knees saves me from knee and back aches." He makes sure to switch legs every 30 minutes.
For flight attendant Jana Pine, sleep suits are key. "I invested in a wearable blanket hoodie that has changed my red-eye game," Pine told CNN during beverage service en route to LAX. "The attached hood blocks light and muffles sound. Cinching it tight provides calming, womb-like comfort that lets me snooze despite distractions." She loves side sleeping wrapped tightly in the blanket for security.
Legendary pilot Mary Jennings revealed her simple secret to AirlineRatings pre-takeoff out of Dallas. "I fold a sweater into a long pillow, sit normally upright but totally slack without resisting gravity, and let my head nod gently onto the makeshift pillow against the window," described Jennings matter-of-factly. "It takes pressure off the lower spine while fully supporting the neck. And nobody can tell you aren't awake in case of an emergency."