Sleeping on Long Flights: How to Get the Best Rest While Traveling
Sleeping on flights is tricky - cramped seats, noise, light, stress and nerves can often make it difficult to get rest while traveling. In the past, this often led to me feeling exhausted and sluggish during the first few days of my trip. However, these days I feel like I’ve cracked the sleep code when it comes to long flights, and figured out a system to help me get more rest while flying. Below are my best tips and the travel products that I swear by to help you arrive at your destination refreshed and ready to explore..
PREPARE FOR SLEEP BEFORE YOU FLY
Show up sleepy
This one is huge, and pretty easy to do. The night before a flight make sure to not get a ton of sleep. Stay up a bit later than usual the night before a flight always so. you’ll feel a bit drowsy and ready for sleep by the time you’re on the plane.
DRESS FOR COMFORT & WARMTH
Wear comfortable loose layered clothing
Next is to make sure that you’re in clothing that’s as comfortable as possible, and layers are the way to go. Opt for soft, breathable layers that you can take off or put on as temperatures change on the plane. My go-to outfit is a loose dress or tunic over leggings.
Travel blanket
I don’t always bring a travel blanket, but when I do I really love the one from Gravel. It has several pockets, it snaps around your neck so that it won’t slip down, and it packs down to the size of a large water bottle.
BLOCK OUT NOISE AND LIGHT FOR DEEP SLEEP
Earplugs and/or noise cancelling headphones
Noise often keeps people from sleeping, so earplugs are a must. I really like the Howard Leight earplugs by Honeywell. They have a really comfortable, snug fit, are comfortable, and block out lots of sound.
I also recommend a pair of noise cancelling headphones like Bose Quietcomfort during the flight. If you’re really sensitive to noise, I recommend wearing both the earplugs and the headphones together. You’ll drift off to sleep in almost total silence.
White noise
White noise can be great for blocking out the airplane’s engines. I personally prefer brown noise (a little less harsh than white noise) and love this playlist on Spotify that runs for 12 hours. Podcasts and audiobooks can also create a relaxing sonic atmosphere.
Eye mask
I’m an eye mask devotee, and the Manta Sleep Mask blocks out almost 100% of light, without putting pressure on your eyes..
SUPPORT YOUR BODY FOR BETTER SLEEP
Slippers
Having slippers to put your feet into feels like such a luxury while flying! Opt for something with a hard sole to protect your feet when going to the bathroom. I really love Fit Kicks Classics because they’re light and they pack down easy.
Pillow
This is honestly one of those things that will require some individual trial and error because everyone is so different. But my favorite pillow is the old school, original Trtl. I like that it supports my head, and I’ve somehow managed (though it’s tricky) to figure out how to wear the Trtl and my Bose headphones at the same time.
USE RELAXATION AIDS FOR A CALMING SLEEP
Relaxing scents
Using a roll-on essential oil, like lavender, on your temples can be a nice way to wind down as well. Another option: a few years ago a friend gifted me an essential oil nose ring that I sometimes use. They’re comfortable and provide a gentle consistent scent to help you relax.
FINAL THOUGHTS: ARRIVE RESTED AND READY TO EXPLORE
Following these tips has transformed my ability to sleep on long-haul flights, and I hope they help you too!
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hi there, I’m angi the founder of roam & gather. My mission is to curate joy-centered, small group journeys that are relaxed, intimate, and rooted in culture, community and slowness.
Roam & Gather is a small travel company offering soul-nourishing, curated travel experiences that help connect people with global communities, like-minded travelers and themselves.
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