HOW TO GET BETTER SLEEP ON THE PLANE: A COMPREHENSIVE GUIDE

For many travelers, getting good quality sleep on a plane is a major concern—especially during long flights or after extensive travel. A restful sleep can make the difference between starting your vacation refreshed or beginning on the wrong foot. So, how can you improve your sleep quality while flying? It’s no easy feat—after all, you’re far from the comfort of your own bed, surrounded by unfamiliar faces, ambient noise, and a confusing sense of time. Yet, despite these challenges, restful in-flight sleep is achievable. Here are some practical tips to help you rest well in the air and land feeling refreshed and recharged.

Food for Better In-Flight Sleep

Your preparation for better sleep on the plane should start even before you board. What you eat in the hours before your flight can significantly impact your sleep quality during the journey.

• Magnesium-Rich Foods: It helps relax muscles and reduce stress. Pick aliments like spinach, avocado, pumpkin seeds, dark chocolate (with moderation), bananas, chia seeds, edamame, yogurt, and blueberries.

• Complex Carbohydrates: These provide a steady source of energy and promote relaxation. Choose whole grain crackers or bread, brown rice, quinoa, oats, and sweet potatoes.

• Hydrating Fruits: Dehydration is common during flights. Go for healthy snacks like, apple slices, grapes, and bananas. Kiwi, in particular, is known for helping people fall asleep faster and stay asleep longer.

• Foods and Drinks to Avoid: Caffeine-based beverages like coffee, certain teas, and energy drinks can disrupt your sleep and cause dehydration. Avoid alcohol, as it may help you fall asleep but will worsen your sleep quality, leaving you feeling unrested. Steer clear of heavy, salty, and greasy foods, which can cause bloating and stomach discomfort.

Flight Hacks for a Better Experience

Booking the right flight, time, and seat can make a huge difference in how well is your in-flight sleep and how quickly you will recover from jet lag. Here’s what experts and frequent travelers recommend:

• Overnight Flights: Choose flights that depart between 7 PM and 11 PM. This timing allows you to board when you’re naturally winding down, making it easier to sleep through much of the flight. For example, a night flight from New York to London lets you sleep on the plane and arrive ready to start your day.

• Arrive in the Morning or Early Afternoon: Depending on your destination, aim to land in the morning or early afternoon. This gives you time to check in, explore lightly, and go to bed at a normal local time, helping reset your body clock faster.

• Choose the Ideal Seat: The window seat is best for better sleep quality, as it offers privacy and fewer disturbances from other passengers. If you need easier access to the restroom, opt for an aisle seat. Avoid sitting at the back of the plane, where seats tend to recline less and proximity to the restroom can be uncomfortable.

Travel Accessories for In-Flight Comfort

As travel becomes more popular, the industry continues to innovate, offering advanced accessories to address passengers’ needs. Providing deep relaxation and improved in-flight sleep.

• Travel Pillows: These provide extra neck support, relieving pressure and reducing pain. Look for models like the Be Relax Original Pure Pillow, which features memory foam and ergonomic shape that supports the natural curve of your neck.

• Travel Masks: The Be Relax Pure Touch mask prevents skin irritation, offers a total light blocking and includes a cooling pad to help you unwind and fall asleep.

• Travel Blankets: Essential for long-haul flights, this ultra-soft, warm Be Relax Flight blankets cover you from head to toe. They’re also foldable for compact storage if you get too warm.

Holistic Approaches to Better Sleep

Incorporating meditation and mindfulness exercises can help you relax and set the mood for sleep. Try guided meditations and breathwork to calm your nervous system. Aromatherapy is also effective for reducing tension, anxiety, and stress—just apply a drop of your favorite essential oil on a tissue or your wrist. For sound healing, experts like Harriet Emily recommend using noise-reducing headphones to immerse yourself in a serene, relaxing atmosphere.

With these tips, you will be better equipped to relax and recharge on your next flight. You can also stop by our Be Relax Spas and choose one of our travel-friendly wellness products.

Stay connected with us on social media for daily inspiration and self-care tips. Wishing you a smooth and restful journey!