{"id":5670,"date":"2016-02-05T13:21:37","date_gmt":"2016-02-05T12:21:37","guid":{"rendered":"https:\/\/www.trafalgar.com\/real-word\/?p=5670"},"modified":"2025-07-02T10:08:32","modified_gmt":"2025-07-02T09:08:32","slug":"how-to-fall-asleep-on-a-plane","status":"publish","type":"post","link":"https:\/\/www.trafalgar.com\/real-word\/how-to-fall-asleep-on-a-plane\/","title":{"rendered":"How to Fall Asleep on a Plane"},"content":{"rendered":"

When you’re setting out on a journey of a lifetime but only have two weeks to pack it all in, every moment needs to be savoured. So, to keep jetlag to a minimum, it’s wise to get a little shut-eye on the plane. If you’re one of the many travellers who struggle to switch off inflight, follow our guide to find out how to fall asleep on a plane.<\/p>\n

Choosing the right seat can be key to getting a sound night’s sleep, with the benefit of a little more legroom and extra space to recline. To avoid being disturbed by other passengers getting up and down, go for a window seat. Choosing a seat in the cabin’s middle rows also helps to ensure a quieter journey, with less activity from passengers and flight attendants. And interestingly, it’s thought that if you sit on the side of the plane you usually sleep on in bed, you’re more likely to fall asleep on the flight.<\/p>\n

\"How<\/p>\n

In addition to getting a quieter spot, go one step further by cutting out all of the noise around you with noise cancelling headphones, such as those by Sony<\/a> or Bose<\/a>. And for even more help, tune into a relaxation programme. Sleep apps such as Sleep Genius<\/a> incorporate sleep cycles and relaxation programmes to combat insomnia, although as these are designed to help improve sleep over the long term, they do require a little more dedication.<\/p>\n

For a quick fix on a long-haul flight try a meditation apps like Calm<\/a>, which features ambient soundtracks to help people fall asleep faster as well as for meditation in general. Targeted specifically at inflight passengers, Airsleep<\/a> is an app that uses nature sounds, ambient music, and slow-wave audio to trigger the brain’s sleep response. The choice of soundtracks includes gentle rain, ocean waves and desert wind.<\/p>\n

\"How<\/p>\n

Naturally, it’s important to be comfortable on the flight, and while this may sometimes seem out of our own control, there are some steps we can all take to make a journey cosier. First consider your clothing. Loose clothes are recommended, preferably in natural fibres, with warm socks, and shoes that are easy to slip on and off; after all, how much sleep are you going to get in boots or high heels. And by going for layers, it’s far easier to adjust to the cabin’s changing temperature. Make sure you have a blanket on hand, too; if there isn’t one by your seat, ask the flight attendant to bring one over.<\/p>\n

Variations on the standard neck pillow come in and out of fashion \u2013 the Ostrich Pillow<\/a> and b-tourist Elastic Band Pillow are guaranteed to make a statement \u2013 but one of the most enticing options is the Sleeper Scarf<\/a>; what appears to be a wraparound scarf has an inbuilt inflatable neck pillow.<\/p>\n

\"How<\/p>\n

To maximise your chances of dropping off, try to follow the same sleep routine you have at home. Clean your teeth and perhaps read for a book to get into sleep mode before donning an eye-mask to cut out bright light and putting the seat back. Just as you would at home, avoid drinking caffeine and eating rich food before trying to get to sleep.<\/p>\n

Having finally fallen asleep, you don’t want to be woken by flight attendants passing through, so keep your seatbelt on show above any blankets you’re using, and let them know if you don’t want to be woken up for meals.<\/p>\n

By following these tips, even the most sleepless of travellers can have a more restful journey, arriving in the destination feeling revived and ready to explore.<\/p>\n

Image credits: Cover photo \u00a9\u00a0iStock \/ Egorych<\/a>. The window seat \u00a9\u00a0iStock \/ BraunS<\/a>. Take-off at sunset \u00a9\u00a0iStock \/ lopurice<\/a>. Getting some sleep inflight \u00a9\u00a0iStock \/ Csondy<\/a>.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

When you’re setting out on a journey of a lifetime but only have two weeks to pack it all in, every moment needs to be savoured. So, to keep jetlag to a minimum, it’s wise to get a little shut-eye on the plane. If you’re one of the many travellers who struggle to switch off […]<\/p>\n","protected":false},"author":2,"featured_media":5671,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[4908],"tags":[1731,1766,1767],"class_list":["post-5670","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-travel-tips-news","tag-flight","tag-plane-travel","tag-sleep-jetlag"],"acf":[],"yoast_head":"\nHow to Fall Asleep on a Plane - 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