If you are planning a long international flight, then it is a good idea to consider how you are going to get enough sleep on the plane. This is not the best environment for sleeping. This is why you should have a strategy to maximize your chances of getting enough sleep. Believe it or not, getting a good rest on your flight starts at home. If you are in a good sleeping routine you will find it easier to continue this. The 2021 iComfort is a great mattress to ensure you are getting the best night’s sleep.
Below are six tips that will go a long way in helping you with your quest for quality sleep as you travel.
1. Avoid Caffeine and Alcohol
It might seem silly to tell someone to avoid caffeine when sleeping. You need to avoid coffee and sugars before and during the long flight. Alcohol is not good for your sleep, even though you might feel sleepy when drunk. You are not going to get fulfilling sleep when you are intoxicated.
2. Seating, Pillow, and Blanket
If you are going to be on a long flight, then you might consider the window seat as being too restrictive. This might be true if you plan on going to the restroom every hour. For sleeping, it is the ideal place because you will be able to put your head and pillow on the side without getting punched by the passenger sitting next to you.
The moment you get on the plane, start staking out the sleeping essentials (blankets and pillows) you need before others reach them. It is also a good idea to bring your own pillow.
3. Eating Foods that Boost The Production of Serotonin and Melatonin
Having the right meal before the flight is going to give you the chance of loading up on foods that boosts the production of Seratonin or Melatonin, both of which are important for sleep. Some of the foods to consider include seafood, turkey, nuts, chicken, oatmeal, bananas, seeds, eggs, and dairy.
4. Keeping Your Body Positioned to Sleep
It can be hard to find a comfortable position that you can sleep in when flying. It is even hard to find a comfortable sitting position. Don’t cross your legs when trying to sleep because it cuts off circulation which might make it harder to get quality sleep. Give your spine and neck plenty of support. You should also recline and stretch your legs out.
5. Darkening the Mood as Much as Possible
Electronics emit a blue light that slows down the secretion of melatonin. 30 minutes before your sleep time, shut down all your devices then turn off the overhead light. Breath in rhythm and also make sure you have closed the window. Your body is going to feel relaxed and you will be sleeping in no time.
6. Dressing Comfortably
You cannot bring your pajamas or bed on the plane, but you can choose clothing that you feel comfortable when you wear. Warm and loose clothing is the best when you want to sleep during the flight.
Getting quality rest is going to set the tone for your trip. If you use the above tips, you are going to get some sleep, and the flight is going to be shorter than anticipated.