A sleep expert and CEO of MattressNextDay, Martin Seeley, shared his top 10 hacks for successfully sleeping on a plane this summer.
A 30-minute walk around duty-free is a must
Walking around the airport before a flight can help passengers sleep better, so “before you board, spend 30 minutes walking around the airport, duty-free or even in the lounge”.
Martin explained: “Studies have shown that just 30 minutes of moderate exercise can boost sleep quality.
“A further study found that women who spent more time being active and took more steps reported improved sleep and more time spent asleep, which is essential before the start of your holiday. “
Swap alcohol for water both in the airport and on the plane
The expert recommended always opting for water instead of alcohol if travellers are looking to sleep on a plane.
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He said: “While it may make it easier for you to drift off, alcohol actually disrupts your sleep and lowers the quality – making you more tired in the morning. And, if you’ve ever had a scratchy throat on a plane, that’s because the air is notoriously dry on a plane.
“This can make it harder to fall asleep, therefore, drinking water before and throughout your flight will not only alleviate these problems but make it easier for you to fall asleep.”
Book a prime seat for the most restorative sleep
According to the expert, the overwings is “the quietest area” as the wing is usually where the emergency exit is based, and “you’ll have more legroom”.
He urged travellers to “avoid seats by the toilets as that’s where people tend to chat” and instead, “you should pick a seat in the same row as the wing”.
“However, if you’re flying long haul, make sure to book the front of the plane as you’ll be served your food first and are more likely to disembark first, which is why attendants recommend those seats for people looking to sleep.”
Board the last to bag a full row
Another trick to get a good seat for sleep is holding back a the airport gate until everyone has boarded.
The expert revealed: “If you’re the last one to board the plane, you can see where the empty seats are and pick a seat that has two or three empty seats – allowing you to spread out.”
Change your clocks as soon as you sit on the plane
Martin explained that clock changes can significantly affect your sleep due to the changes in daylight hours. “As there is more light, we don’t produce as much melatonin which is a hormone that helps you sleep. But, by changing your watch as soon as you board the plane, you can sleep and act according to that time zone.”
If holidaymakers are flying long-haul, he recommended adjusting to the new time zone around two to three days before you fly to regulate your new sleep routine.
Prepare a sleep kit before you go
The perfect sleep kit should contain cotton socks, an eye mask and a travel pillow or scarf. He revealed that “wearing socks can actually stop you from waking up if you are a light sleeper”.
A study recently found that for those wearing socks, the number of awakenings was 7.5 times lower than the group without socks.
Ask what time food will be served before you fall asleep
To avoid being disturbed by the food and drink service, always “ask the flight attendants when the food will be served”. Martin added: “This way, you can time your sleep around the food and ensure you are not disturbed by the service.”
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