10 sleep secrets for long plane flights


10 sleep secrets to make long-haul flights more endurable.


10 sleep secretsIf I want to arrive from a flight of seven hours or more refreshed and ready to go, especially a night flight, I’ve got to sleep on the plane. Sleeping on long flights is also essential for me to quickly regain my rhythm in the new time zone. Here are 10 sleep secrets.

Getting to sleep and staying asleep on planes can be difficult for many due to plane noise, cabin conversations, and too much light, but there are methods air travelers can employ to get a restful sleep while aloft.

Pamela Mason of the American Speech-Language-Hearing Association (ASHA) stated that inside cabin noise can reach 105 decibels (dB) at take-off and landing, while at cruising the noise typically drops to around 85 dB. According to Mason, long exposure to 85 db can cause temporary hearing problems.
Here are my secrets for sleeping while flying.

You are being secretly taxed at airports10 solutions that work for me.

1. Consider upgrading – If you can upgrade to a lie-flat seat business class, it’s worth it for long, international flights. Anyone who has flown in lie-flat seats will tell you that with a blanket and pillow, while it’s not quite the same, it’s almost like being in a small hotel bed.

2. Choose your seat carefully – Some swear by mimicking how you sleep at home. They suggest you note the side of the bed you sleep in, then choose that side of the plane for your seat. While it doesn’t work for me, it might for you. Others believe choosing a window seat is essential as it gives you something to lean against if you sleep on your side. I haven’t found that true either, but I know many who say it’s helped them.

To me, if you need to use the lavatory more frequently than most, choose an aisle seat. Otherwise, a window seat is your best bet as you won’t be jostled by passengers going up and down the aisle.
Use SeatGuru.com or another seating chart website to learn about the problems of seats you might choose. Stay away from seats that barely recline or have fixed armrests, as they’re uncomfortable. Stay at least four rows away from lavatories and galleys, since they are noisy and lighted throughout flights. On some airlines, bulkhead seats are used by families with babies and infants, so avoid them.

In 2006, Kurtulus Ozcan and Semih Nemlioglu, of Istanbul University, made tests to determine if noise levels in planes varied according to seat location. They made their tests in two single-aisle Airbus A321 planes. They found that window seats were 4 dB noisier than middle and aisle seats, plus seats forward of the engines were generally quieter than those beside or behind them. I try to sit in seats in front of the engines, rather than behind.

Forget caffeine, alcohol, bring a pillow, and wear comfortable clothes.

3. Forget alcohol and caffeine – Because caffeine is a stimulant, avoid it if planning to sleep on your flight. Caffeine and alcohol are diuretics. Avoid them to reduce your need to wake up to urinate.
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4. Wear comfortable clothes – It’s tough to sleep when you’re uncomfortable. Don’t wear tight fitting clothes. They’re not conducive to sleep on planes.

5. Bring a pillow – I use a blow-up donut pillow and keep it a bit soft. It’s cloth-covered for comfort. They may look ugly, but they work and don’t fall away if you move a bit, or if there is turbulence on your flight. I use an inflatable wedge pillow to support my lower back, because I move forward in my seat for a more comfortable sleeping position.

6. Bring an eye mask and earplugs or alternatives – Use a lightweight, comfortable eye mask in the airplane cabin to block light from your eyes. An alternative, though not as effective, is a pair of sunglasses. My primary method of blotting out plane noise and cabin conversation is to wear a noise-canceling headset, even if I’m not listening to anything. If it’s especially noisy, I plug the headset into my iPhone and use my “White Noise” app. As an alternative, you can bring foam earplugs.

More suggestions for a good sleep on long flights.

7. Bring a boring video on a tablet – Many say when they’re home, turn on their TV and begin to watch a boring movie. That puts them right to sleep. If that’s you, duplicate that on your flight. Put a boring movie on your tablet. Use it when you’re ready to sleep and hopefully, you’ll be asleep in minutes.

8. Send an unmistakable message that you want to sleep – Sleeping on planes can be difficult if you’ve got a night owl in the seat next to you, or someone who is restless and wants to talk. I found if I get out my eye mask, and say as I put it on, “Sorry, it’s bedtime now,” they get the message.

9. Tell the flight attendant you’re going to sleep – On some flights, a middle of the night snack and drink is served. Let your flight attendant know you don’t want to be disturbed for it.

10. Put your seat belt over your blanket – If you’re using a blanket, fasten your seat belt on top of it, so the flight attendant won’t disturb you to ensure you’re wearing it.
Hopefully on your next long flight, one or more of these suggestions will help you sleep while in the air.

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