How to sleep well on a plane?

- How to sleep well on a plane?

Sleeping on a plane can sometimes seem a daunting challenge, especially for the most anxious passengers. Between the ambient noise, the not always comfortable seats and the sleep disturbances, finding rest during a flight can prove difficult. But don't panic, with a few techniques, adapted accessories and by following my practical advice, it's perfectly possible to have a peaceful night's sleep on a long-haul flight. Here's my advice to help you sleep well on a plane, whether you're an adult, a child or even a parent travelling with a baby.

Why is it important to sleep well on a plane?

It's important to sleep well on a plane for several reasons. Firstly, adequate rest during a long-haul flight can help reduce the effects of jet lag and minimise fatigue once you arrive at your destination. Secondly, quality sleep can strengthen the immune system, which is particularly important in the confined and often germy environment of an aircraft. What's more, resting during the flight can help reduce the stress and anxiety associated with air travel, making for a more pleasant and comfortable travel experience. Let's face it, getting a good night's sleep on a plane also helps to pass the time, which can sometimes be very long... Finding something to do for 10 hours isn't always easy, so if you can manage to get some sleep, well, for a good part of the flight that's no mean feat! Finally, a good night's sleep allows passengers to arrive at their destination more alert and ready to take full advantage of their journey or to plunge straight into their professional obligations.

Prepare your sleeping environment

It's important to prepare your sleeping environment in an aircraft to optimise your chances of getting a good night's sleep during the flight. Here are a few practical tips to help you prepare your sleeping environment for your next flight!

1) Choose the right seat on the plane

Sleeping on a plane can be difficult for a number of reasons. Firstly, the environment is often noisy, with passenger conversations, engine noise and announcements from flight attendants. What's more,** the seats are often narrow and uncomfortable**, making it difficult to find a relaxing position for sleeping. Choosing the right seat can already help you to be in the best conditions for a pleasant and comfortable flight. Of course, I'm talking here about economy class seats and the advice I'll be giving you at the end of this article will concern economy class. We're not going to lie... it seems a lot easier to get to sleep when travelling in business class, comfortably ensconced in cushier seats! The first piece of advice I can give you on the subject of aircraft seating is avoid seats next to the toilet! You'll be going to the toilet a lot during a flight, so you'll rarely have any peace of mind! Avoiding seats next to the toilet also means avoiding the noise and odours associated with toilets. Opting for a seat close to the window may be a good idea if you need head support to sleep. It's also better for avoiding the disturbance caused by traffic aisles. **Seats in the middle rows **of an aircraft are often sought after. Located near the emergency exits, these seats generally offer more legroom, which is particularly appreciated by tall passengers or those who need to stretch out during the flight. Please note that passengers seated in emergency exit seats must be able to meet certain safety conditions and be ready to help if necessary during the evacuation of the aircraft. Choosing one of these seats could add extra anxiety to your fear of flying. The ideal position for sleeping on a plane depends on each individual, but many find comfort in a position that is slightly tilted back, with a pillow to support the head and neck. If you're lucky enough that the plane isn't very full, it may be possible to lie down in several seats. And that's a real plus for a good night's sleep.

2) Get the right accessories

There are many accessories specially designed to help you sleep well on a plane. Here are the accessories that I think are essential for a flight lasting several hours.

- Travel pillow

A travel pillow can support your neck and head, reducing muscle tension and allowing you to relax. Choose an ergonomic pillow that offers good support and is easy to carry.

- Sleep mask

A mask to cover your eyes is essential to block ambient light and help you fall asleep. Choose a soft, adjustable mask that comfortably conforms to the shape of your face for added comfort.

- Support stockings

Using compression stockings when travelling by plane helps blood circulation, which can be put to the test during long-haul flights. The pressure exerted by compression stockings helps to prevent swelling of the legs, a common effect on long flights due to prolonged immobility and cabin pressurisation. Support stockings can also help to reduce the feeling of heaviness and tiredness in the legs during the flight, which contributes to your general comfort and allows you to sleep better on the plane.

- Earplugs

Earplugs can help attenuate ambient noise, such as flight announcements or other passengers' conversations. There are earplugs that block noise effectively without being too uncomfortable.

- Blanket

You'll usually find one laid out on your seat when you arrive on the plane. This is the case for long-haul flights. It's not always easy to adjust the temperature and block the air vents, which release cold air, so it's often quite cold on the plane. There's nothing worse than trying to fall asleep in the cold, so if you have room in your hand luggage, I advise you to bring your own blanket.

- Choose comfortable clothes

Even if the idea is not to get into pyjamas, I still recommend that you wear loose, comfortable clothing** that allows you to move around easily and relax during the flight. Sitting for hours on end in trousers that are tight around your waist is not a good idea.

Adopt a sleep routine

To adopt an effective sleep routine and get a good night's sleep on a plane, here are a few practical tips:

1) Repeat your sleep routine

During the flight, try to **reproduce your usual sleep routine as much as possible **by following the **same steps **as you do before going to bed at home, such as washing your face, brushing your teeth and wearing comfortable clothes. If you're used to reading a few pages of a book before bed when you're at home, then do the same on your plane journey. If, on the other hand, what makes you sleep is listening to music, don't change your habits and listen to your favourite music!

2) Avoid looking at bright screens

The blue light emitted by the screens of mobile phones, tablets and computers can disrupt your sleep cycle. Even if the temptation is great and you want to devour all the films offered by your airline, I suggest you take a break an hour before going to bed, to make it easier to fall asleep.

3) Practice relaxation techniques

Meditation and deep breathing are suitable techniques for calming your mind and preparing your body for sleep. You can also take your essential oils of lavender with you to immerse yourself in a bubble of well-being and relaxation while listening to your favourite mindfulness podcast!

4) Stay well hydrated and eat well

Good hydration helps you sleep. Remember to drink plenty of water, and if you're used to drinking a chamomile tea**, or other relaxing herbal tea, before going to sleep then reproduce your sleep routine and ask the cabin crew for hot water. Eating is also important for a good night's sleep on a plane. The best thing to do is to eat according to the time in your destination time zone, so as not to disturb your body too much.

5) Stretching

The last piece of advice I could give you for sleeping well on a plane is to do some stretching or take a walk on the plane to avoid muscle stiffness. In fact, moving around, stretching and moving is a good sleep routine to put in place to help you fall asleep.

Pitfalls to avoid

To get a good night's sleep on a plane, it's important to avoid certain pitfalls that could disrupt your sleep and make your flight less comfortable. The first piece of advice I'd like to give you on the pitfalls to avoid if you want to sleep well on a plane is to avoid stimulants. To do this, limit your consumption of caffeine and alcohol before and during the flight. These stimulants can disrupt your sleep and make you more restless during the flight. **Don't rely solely on sleeping pills **to sleep on the plane. Although these medicines can help you fall asleep, they can also cause undesirable side effects, such as excessive sleepiness when you wake up and dehydration. Be careful with doses, especially if you're anxious about flying and rely on sleeping pills! Don't get too attached to in-flight entertainment, such as watching films or playing games on your phone or tablet, as this can delay your sleep and prevent you from relaxing. This advice works just as well in your everyday life, but I'm well placed to know that the entertainment offered by airlines can be a source of excitement when you're about to fly.

Overcoming obstacles

Start by adjusting your sleep schedule a few days before the flight by gradually shifting your bedtime and wake-up times to match the time zone of your destination. If you are feeling very anxious or need help to feel better, don't hesitate to talk to the flight crew. They are trained to deal with this type of situation and may be able to offer you additional support or advice. The flight crew will be able to help you manage the disruption.

Children

Sleeping on a plane can be even more difficult for babies and young children, but there are ways to help them rest comfortably during the flight.

1) Babies

For babies, make sure they are fed, changed and comfortably seated. Also bring familiar toys or cuddly toys to reassure them. Some airlines offer cradles or "bassinettes" for infants under 2 years of age**. These cradles are generally attached to the cabin wall or the front seat and provide a safe place for toddlers to sleep comfortably during the flight.

2) Children

For older children, encourage them to relax by telling them a story or helping them find a comfortable sleeping position. Bringing along your child's favourite toys and cuddly toys will provide a sense of comfort and familiarity during the journey. These familiar objects can help soothe anxious children and promote sleep. You can also use child-friendly accessories. As with adults, there are travel pillows for children, designed to provide optimum support for children's heads and necks while they sleep. A lightweight blanket can help children feel comfortable and warm while they sleep. Choose a soft blanket that's easy to carry. Sleep masks can also help your children sleep better on a plane. They block out ambient light and create a sleep-inducing environment, even during daytime flights. Finally, if your child is sensitive to ambient noise, noise-cancelling headphones may be a good idea if they are well adapted to your child's size and age.

By following these tips, equipping yourself with the right accessories and avoiding the pitfalls, you can enjoy a restful night's sleep on your next plane journey. Although it may seem difficult at first, with a little practice and patience you'll soon find your own strategy for sleeping well on a plane. I remind you that everyone reacts differently to sleeping on a plane and it's important to find what works best for you.

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