Sleeping while traveling is an easy-to-do thing but sometimes it does not. Long-haul international flights can be both exciting and exhausting, especially when it comes to catching some much-needed sleep. The combination of cramped spaces, unfamiliar surroundings, and noise can make it difficult to relax and drift off. It is just a state of mind explaining to us that there is fear, but there is no fear when flying. This article will tell you how to sleep on long-haul international flights.
Tactics to Sleep on Long-Haul International Flights
Travelers seeking ways to travel long distances on flights need to know some tips to sleep on the plane. In this section, we will tell you how you can sleep while traveling internationally.
- Stay at the Right Temperature
- Wear Bed Socks
- Power Down Your Devices
- Wear a Light-blocking Eye Mask
- Listen to Pink Noise
- Wear Noise-canceling Headphones or Earplugs
- Uncross Your Legs and Use Footrests
- Lean Backward with Proper Support
- Add a Pillow to the Lower Seat Back
- Embrace a Neck Pillow
Stay at the Right Temperature
Scientists have researched the sleeping body temperature and awakening the body, and they found the optimal temperature for optimal sleep. They found that 60 to 67 degrees Fahrenheit is the optimal temperature for a human body to sleep comfortably. Further, plane cabins are usually set at 71 to 75 degrees Fahrenheit. When flights take off and land they feel the difference of 50 degrees. Therefore, you should take a blanket along with you or get it from the plane staff to maintain your optimal temperature.
Read Also: 9 Tips to Make the Most of a Delayed Flight
Wear Bed Socks
After getting the blanket, you also need to kick off your shoes to feel comfortable and at ease on flights. You are recommended to wear a pier of socks that will make you feel comfortable about your feet. Study shows that wearing socks or comfortable footwear has the ability to increase the efficiency of sleep to 7.8%. This means you can sleep around 45 minutes more than a normal sleeping time.
Power Down Your Devices
The tech-related gadgets are built to distract humans and gather their attention on them. In case, you have a technological device like a smartphone, laptop, or a tab on the flight with you. You should turn them off to get a better sleep in time to gather energy and deal with the fear of flights. Moreover, you will get to experience how technology is getting our periods of sleep away.
Wear a Light-blocking Eye Mask
Natural lights can cause a delay in your sleeping time. Therefore, you should bring along a light-blocking eye mask with you to get a good quality of sleep. By using a light-blocking eye mask, you can block the lights coming from the window, which can give you a comfortable aroma to sleep easily.
Listen to Pink Noise
Pink noise has more potential for low frequency than white noise. Further, white noise can cause you to break in a period of sleep. Therefore, you should prefer to listen to pink noise that will cause you to get a better sleep. You may think about the winds and mild classic songs to appreciate pink noise to get a better sleep.
Wear Noise-canceling Headphones or Earplugs
You should wear noise-canceling headphones or earplugs to reduce the sounds of flight fans and wind waves. According to a study, 50% of the noise on a plane is caused by the fans of the plane. Therefore, you need to put some on your ears to sleep in a less noisy environment. You can get a better sleep on the plane, which will get you far away from the phobia of flights.
Read Also: Ways To Beat Boredom on A Long-Haul Flight
Uncross Your Legs and Use Footrests
It is essential for you to uncross your legs and use footrests to make your feet comfortable. By doing so, you will be capable of getting a great period of sleep to gather energy for the next adventure. Furthermore, you may find ways to keep your feet at rest by putting your feet on footrests.
Lean Backward with Proper Support
Planes mostly have back supports on your seats. You are recommended to lean down backwards with that support to make yourself comfortable and feel at home. In addition, putting your feet on footrests and supporting your body can ease you completely. That state of your body will allow you to get a complete rest, and in rest, you will fall asleep.
Add a Pillow to the Lower Seat Back
Birds have built on the design to fall asleep standing but human bodies aren’t designed in that way. By doing so, sitting will also not work to fall asleep. In that case, we have to be laid down to fall asleep. Sitting will make your S-curve of your backbone, which can be hurtful for you. Therefore, you need to get a pillow with your plane to lie down to fall asleep.
Use a Neck Pillow
You should know that sleeping on a plane is often difficult due to inadequate head support behind your head. Therefore, you need to get a neck pillow along with yourself to support your head at that time. Research from Human Factors shows that a U-shaped pillow supporting the chin reduces head movements, minimizing discomfort during sleep.
Sleeping on long-haul flights may be an easy-to-do thing but for some, it may be difficult to fall asleep. Therefore, we have come up with some essential tips to sleep on long-haul international flights. You should follow the above-mentioned tactics to fall asleep comfortably and easily. A pillow is necessary for you to keep behind your head to support your head at that sleeping time. Moreover, you will be free to use noise-cancelling headphones or earphones to reduce the noise on the plane.