Trying to sleep on a night flight can be challenging.
Older planes can have noisy engines and there’s sometimes chatter from passengers or crew. Or you may simply be in the wrong time zone and not tired.
Unless you're lucky enough to have bagged an upgrade to business or First Class, you’re likely to be in a fairly cramped seat, jostling for elbow room.
The good news is that not all is lost - there are easy tricks you can try to help you nod off.
The Mirror spoke to Martin Seeley, the sleep expert at retailer MattressNextDay, for his savvy slumber hints.
Check out his top tips below.
Have you got any tricks to help you sleep on a flight? Let us know in the comments below.
Smart seating
The right seat can make all the difference. Avoid sitting near the toilets as that’s where people tend to congregate and chat. Instead, try to pick a seat in the same row as the wing.
It’s likely to be the quietest area and is usually where the emergency exit is based so you’ll have more leg room.
Walk this way
Studies show that 30 minutes of moderate aerobic activity can boost sleep quality, so get to the terminal early to spend time walking before you board.
Watch clocks
As soon as you board, set your watch and phone to the time at your destination and then behave accordingly.
For example, if you’re flying in the afternoon but it’s night-time where you’re going to, you should try to sleep.
However, if you’re flying long haul, you should also adjust the time on the lead up to your flight by adjusting your bedtime by an hour or two a few days before you fly.
Both of these tips will help your internal body clock adjust, making you less susceptible to jet lag.
White flight
If sleep is your priority on the journey, download white noise music – it has frequencies that block distracting environmental sounds – before you fly.
Researchers have found that it significantly helps people who have difficulty sleeping due to high levels of environmental noise. There are lots of playlists on Spotify.
However, if you don’t find it relaxing, you could pre-download sleep stories or meditation guides that can be found online at the likes of Headspace or Calm.
Booze ban
If your airline offers alcohol, you may be tempted to sink a few to send you to sleep.
However, while it may help you to drift off, booze actually disrupts your sleep and lowers the quality, making you more tired when you wake.
The air on planes can also be dry, which can lead to a scratchy throat, dehydration and eye irritation that can make it hard to fall asleep.
So bin the booze and sip water before and throughout your flight to stay hydrated and boost your chances of better sleep.
Cancel culture
To listen to white noise or sleep stories you’ll need headphones – but don’t bring any old ones.
As flying can be very noisy – sometimes more than 85 decibels, which is louder than a vacuum – a noise-cancelling set is best.
Don’t use wireless earphones as you may wake up and find that one has fallen out.
As seats are crammed together and people place bags and coats on the floor, it’ll be hard to find a small earphone such as an AirPod.
Kitted out
If flying late or through the night, an eye mask is essential to block out light from TV screens and reading lights.
While some airlines provide these, they’re of lower quality and usually let in light. Buy one that is soft, can mould around your face and has a good cover to block out the light.
You should also bring a travel pillow. The best are made of soft memory foam and surround your neck, giving you extra support.
Alternatively, use a large scarf. It can be rolled around your neck for support or used as a blanket if you get chilly.
Finally, if you are not using headphones, bring earplugs to help drown out any noise.
- For more info, go to mattressnextday.co.uk/advice
