7 Ways to Sleep Better on a Long-Haul Flight

A few hours of sleep during a long-haul flight could help you adapt to a country’s time zone, ensuring you feel rested once you arrive.

Rather than struggling to sleep on a plane, it might be worth investing in a gadget or two that’ll make it easier to drift off during the journey.

Avoid battling jet lag at your destination. Here are 7 ways to sleep better on a long-haul flight, helping you make the most of a trip.

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1. Reserve the Right Seat

The seat you choose may determine how well you sleep on a flight. For instance, if you choose the aisle or middle seat, your loved ones or other passengers may disturb you when needing to use the bathroom or speaking with a flight attendant.

It’s a smart idea to avoid seats near a bathroom or galley, as you might constantly be awoken by the sound of a flushing toilet, bursts of light, and even chatting passengers or flight attendants.

The seat pitch and width are also worthy considerations. Seats with plenty of legroom feel less cramped during a long-haul flight, helping you sleep like a baby.

Also, the wing is a great choice when choosing a seat. It’s often more stable, as it’s close to a plane’s centre of gravity.

Whatever you do, avoid the last row of the plane. The seats often don’t recline, impacting your comfort while awake and when attempting to sleep.

2. A Blackout Sleep Mask

A small amount of light during a flight could disrupt your body’s production of melatonin, preventing restful sleep.

Rather than being disturbed by a passenger’s screen or aisle lighting, treat yourself to a reliable blackout sleep mask.

Look for a face-hugging option that offers total darkness, stopping a tiny ray of light from disturbing you as you sleep.

For example, a silk pillow mask feels soft and luxurious against your skin while preventing bedhead or hair tangles after sleep.

Our Amazon Pick: DROWSY Silk Sleep Mask

3. Wear Practical Clothing

The clothing you wear on a plane determines your comfort during a flight. Rather than choosing clothing based on its comfort and design, it’s a smart idea to select clothing based on its breathability and circulation.

For instance, merino wool is a great option. It feels breathable during a warm flight while keeping you warm by an air conditioning unit. Also, it’s naturally odour-resistant, meaning you’ll feel and smell fresh during and after a long-haul flight.

A high-stretch fabric or drawstring is also a wise pick. It boosts your comfort and combats the expanding of your digestive tract following a drop in cabin pressure.

4. Put on Noise-Cancelling Headphones

Noise-cancelling headphones do much more than block sound during a flight. Active noise cancellation (ANC) can actually combat fatigue following a long-haul flight.

It stops your exposure to the jet engine’s low-frequency drone that causes listener fatigue during and after a flight. It’s almost guaranteed to help you sleep better on a long-haul flight.

Various studies have also found that continual exposure to engine noise can increase the body’s stress response, which elevates cortisol levels, resulting in stress, a lack of sleep, and physical exhaustion.

However, it’s recommended to avoid low-quality options, as they might unwittingly expose you to the white noise. Combat the subtle sound by opting for a high-quality model to enjoy complete silence during travel.

It’s one item many travellers often forget to pack, but it could transform your experience on a long-haul flight.

Our Amazon Pick: Bose QuietComfort SC Wireless Noise Cancelling Headphones

5. Relax Your Muscles

A cramped seat and low-level aircraft vibrations can cause tense muscles, making sleep and relaxation feel almost impossible.

To ease your muscles and prevent them from seizing during a long-haul flight, try Progressive Muscle Relaxation (PMR) techniques to prevent micro-tensions.

Stop lower back pain from keeping you awake by performing seated pelvic tilts once per hour, as it’ll help keep your lumbar spine feeling loose and mobile.

Consider packing a tennis ball in your carry-on, which can work wonders for your muscles during a long-haul flight.

All you need to do is position a tennis ball between your shoulder blades and the seat, which can provide a targeted massage during travel to ease tension.

6. Get Comfy with a Superior Travel Pillow

Many travellers believe they need the softest pillow to help them drift off to sleep during a flight. However, it’s best to focus on a pillow that keeps your spine neutral and prevents the dreaded chin drop.

If your head drops to the side while you sleep, you can guarantee you’ll keep other passengers away with snoring, or you’ll constantly experience sleep starts after falling asleep.

For this reason, consider a travel pillow featuring high-quality, open-cell memory foam. Also, ditch the U-shaped design and opt for a travel pillow that offers a wrap-style support. It’ll offer the support of a neck brace, as it comfortably supports your skull, helping you remain in the same position as you sleep.

If you have your heart set on a U-shaped pillow, consider switching it around to ensure the pillow supports your chin and prevents your head from falling forward.

Our Amazon Pick: Proglobe Luxe Memory Foam Travel Neck Pillow

7. Avoid Alcohol During a Flight

Drinking alcohol on a flight affects your body differently than at home or at a bar. As your body experiences lower oxygen levels in the blood during a flight, alcohol effects can feel more intense.

It doesn’t make your blood alcohol content rise, but it may lead to greater cognitive and motor function impairment.

Alcohol is also a well-known suppressant of the REM cycle, as it can cause disturbed, low-quality sleep. As a result, you may experience jet lag after arriving at your destination, which can be amplified by dehydration.

Sleep well and prevent dehydration by drinking plenty of water during a long-haul flight.

If available, order a calming and hydrating herbal tea, such as chamomile or peppermint, which may help you fall asleep and feel more energetic after landing. Alternatively, skip the caffeine and opt for a decaf coffee.

It’s one of the best ways to sleep on a plane, ensuring you’re bursting with energy at your chosen destination.

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