Seven tips to sleep on a plane

how to sleep on a plane

Holiday-makers taking a long haul flight this summer are being advised on how to sleep whilst flying. Experts at have shared seven ways to get some shut-eye while on a plane.

Getting a comfortable sleep while flying can be tough thanks to a lack of space and bright lights. Packing an eye mask, using essential oils and being mindful of what you eat and drink on the plane can help make dozing off easier. 

Ben Slater from Online-Bedrooms said: “Sleeping on a plane is hard but if you have a long haul flight you’ll need to get some rest at some point.

“If you struggle to sleep because of the bright lights then it’s worth packing an eye-mask for your journey. Some airlines provide this on a long haul flight but it’s worth bringing your own just in case.

“Essential oils are great for promoting sleep, especially scents like lavender and chamomile. Pack some in your hand luggage and pop some on your wrist to help you feel a bit more relaxed.”

How to sleep on a plane:

  1. Pack an eye mask

Although airlines typically dim the lights when it’s time to sleep on a long haul flight, it’s still not dark enough to fall asleep. Screens and tablets from those around you can also make it feel brighter. Packing an eye mask is a great way to block out any light that will prevent you from falling asleep.

  1. Ear plugs

Planes alone are fairly noisy and you don’t know who you’ll be seated by. It could be a baby or a loud group of friends so it’s best to pack some ear plugs to get some peace and quiet.

  1. Watch what you eat

Try to avoid eating anything too heavy before going to sleep just like you would at home. Eating a heavy meal can leave us feeling uncomfortable and bloated, making it harder to fall asleep.

  1. Be selective with drinks

You’ll also want to be careful with what you drink, avoiding caffeine and alcohol in particular. You may think one glass of wine might help you sleep but it could affect your ability to fall into a quality sleep.

  1. Essential oils

The environment on an aeroplane isn’t exactly relaxing so it’s worth packing your own essential oils in your hand luggage to create a calm atmosphere. Essential oils like lavender and chamomile are known to help with sleep. Just put a couple of drops on your wrists and close your eyes.

  1. Neck pillows 

Plane seating isn’t always comfortable so consider packing a neck pillow for extra comfort. You can get a variety of neck pillows these days with some offering extra support and padding for those who need it. 

  1. Listen to pink noise

Instead of putting on your favourite playlist, consider listening to some pink noise. The light sounds in pink noise are known to help people relax and fall asleep easier.

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