Few people are as qualified to discuss catching some shut-eye as Elina Winnel. She is an international sleep expert who has created a specialized program to assist those who are chronically sleep-deprived. Whether you are flying destination feeling refreshed. If you struggle to sleep on planes, follow these simple tips to drift off with ease.
When organizing a trip, Winnel prefers to book overnight flights so that she feels naturally fatigued and ready for rest.
“If the flight has several legs, I choose one long leg to sleep well rather than the short ones,” she says. Select a seat that fits your needs; if you are easily bothered, opt for a window, but if you require frequent bathroom access or need to stretch your legs often due to circulation concerns, choose an aisle seat.
Hydrate before you board
Because the recirculated air on aircraft can lead to dehydration that disrupts sleep, Winnel suggests loading up on water before your journey. The secret is to drink plenty of fluids before you board rather than during the flight, which helps you avoid the need to constantly get up to use the restroom.
Exercise the day before your flight
It is beneficial to be physically exhausted as well as sleepy; Winnel recommends working out the day before your departure to tire your body out.
Keep track of your intake
If you find it difficult to fall asleep, it may be best to avoid being interrupted for snacks, particularly those served outside of standard meal times. Request your snacks ahead of time and store them in your seat pocket, or bring your own to avoid being gently woken up for food, and ask flight attendants not to disturb you for meals. Additionally, caffeine and alcohol can hinder your ability to achieve high-quality sleep, so it is worth avoiding them entirely.
Carry a sleep kit
Pack a kit containing an eye mask, earplugs, and a travel pillow that you can wear backward to prevent your head from falling forward. “If you want to get really serious about it, use noise-cancelling headphones and play brainwave music,” Winnel says.
If slumber still evades you, Winnel recommends keeping your head up – literally.
“I also use an ancient martial arts trick if it gets difficult to sleep – looking up at a 45-degree angle with my eyes closed. It helps calm the mind,” she says.