When you’re frequently jet-setting from one glamourous destination to another, it’s important to find ways around travelling that work best for you, from the journey to and from your home airport to making the most of the flight itself and making sure you achieve some quality sleep while you travel.
If you are a frequent flyer who struggles to catch some quality sleep on long flights, whether you’re jetting off for business or pleasure, getting some shut-eye in the clouds can make all the difference in your travel experience.
According to the National Sleep Foundation, sleep is crucial for maintaining our physical and mental well-being. When we don’t get enough sleep, we can experience a range of negative effects, including fatigue, irritability, difficulty concentrating, and an increased risk of health problems. This is especially true when it comes to long flights, where the combination of cramped seating, high altitude, and time zone changes can wreak havoc on our sleep patterns.
Getting quality sleep on long flights can help combat these negative effects and leave you feeling refreshed and ready to take on your destination once you land. With this in mind, we share some top tips and tricks for ensuring you get that much-needed quality sleep while soaring through the skies in luxury.
Create a calming pre-flight routine
Before you even step foot on the plane, setting the stage for a restful journey begins with a calming pre-flight routine. Incorporating some light exercise into your schedule can work wonders in preparing your body and mind for relaxation ahead. Whether it’s a brisk walk around the airport terminal or some gentle stretching exercises, getting your blood flowing can help ease any pre-flight jitters and promote better sleep during the flight.
Consider adding some yoga poses to your routine to stretch out tight muscles and release tension accumulated from sitting for extended periods. Focus on deep breathing techniques to centre yourself and reduce stress levels before making your way from the airport lounge to the plane. Not only will this physical activity benefit your sleep quality, but it can also boost circulation and alleviate any discomfort associated with prolonged sitting.
Book a business or first class seat
When it comes to getting quality sleep on long flights, one of the best decisions you can make is booking a business or first class seat. Not only do these seats offer more space and comfort, but they often come with amenities like lie-flat beds that can significantly improve your sleeping experience in the air.
In business or first class, you’ll have access to plush pillows, cosy blankets, and noise-cancelling headphones to help create a peaceful environment conducive to rest. Plus, the extra legroom and personal space mean you won’t feel cramped or restricted during your journey.
Additionally, flying in a premium cabin usually means better service and higher-quality food options. Enjoying a delicious meal before settling down for some shut-eye can enhance your overall sleep quality and ensure you wake up feeling refreshed upon arrival at your destination.
Get comfortable with the right clothing and accessories
Getting comfortable during a long flight is essential for ensuring quality sleep, and choosing the right clothing can make a significant difference in your overall comfort level. Opt for loose, breathable fabrics to prevent feeling constricted throughout the journey and wear layers so that you can adjust to the changing temperatures with ease.
Don’t underestimate the power of accessories like a cosy pillow and eye mask. A supportive neck pillow can help you relax and avoid any strain on your neck while trying to rest during the flight. Ostrichpillow’s Go Neck Pillow, for example, offers a 360-degree design, which provides full neck support – a must when trying to sleep while travelling – to prevent neck and back pain. The adjustable, memory foam pillow has a removable cover and is fastened with Velcro to ensure a comfortable fit.
An eye mask, meanwhile, can block out unwanted light, creating a more conducive environment for sleep. The padded, ergonomically designed Ostrichpillow Eye Mask blocks out all light, an important factor for air travel when there’s always light coming from somewhere in the cabin. In addition to this, the eye mask is created with absolute comfort in mind, with an adaptable fit, lightweight 3D design and contoured eye cup for a pressure-free and blink-friendly fit.
Investing in high-quality travel accessories is worth it when it comes to luxury travel experiences, so look for items that provide both comfort and style, enhancing your overall flying experience.
Consider the time zone at your destination
When embarking on a long-haul flight, one crucial factor to consider for getting quality sleep is the time zone at your destination. Adjusting your internal clock to align with the local time can help minimise jet lag and improve your overall rest during the journey.
Before boarding your flight, research the time difference between your departure point and where you’re headed. This information can guide you in planning when to sleep and when to stay awake onboard.
If arriving in the morning at your destination, try to get some rest during the flight so that you’re refreshed upon arrival. Conversely, if landing in the evening, aim to stay awake on the plane by engaging in light activities to prepare for bedtime once you reach your accommodation.
Factor in your food and drink
When it comes to getting quality sleep on long flights, what you eat and drink, and when, can play a significant role. Opting for light, healthy meals before and during your flight will help to avoid you feeling bloated or uncomfortable and making sure you leave some time between eating and sleeping will help you have a more comfortable sleep.
Hydration is key when flying, so drink plenty of water throughout the journey. Avoid excessive caffeine and alcohol which can disrupt your sleep patterns and leave you feeling dehydrated and instead choose herbal teas like chamomile, which can have a calming effect that promotes relaxation.
If possible, choose foods rich in tryptophan such as turkey, dairy products, nuts, and seeds. Tryptophan helps produce serotonin in the brain which aids in regulating sleep cycles. Pair this with complex carbohydrates like whole grains for sustained energy release.
Avoid the screens before sleep
As tempting as it may be to binge-watch your favourite TV show or scroll through social media before trying to catch some shut-eye on a long flight, the harsh reality is that screens emit blue light that can disrupt your sleep. Blue light suppresses melatonin production, the hormone responsible for regulating our sleep-wake cycle, making it harder for you to fall asleep.
Instead of staring at screens right before bed, consider unplugging and engaging in screen-free activities like reading a book or listening to calming music. This will help signal to your brain that it’s time to wind down and prepare for rest.
Create a relaxation routine for yourself
Long flights can be exhausting, and so creating a relaxation routine for yourself could be the key to getting quality sleep onboard. Start by packing essentials like noise-cancelling headphones or soothing music to drown out any disturbances. Take deep breaths and practice mindfulness to calm your mind before bed.
Bring along a cosy blanket to snuggle up with and make sure your seat reclines comfortably. Consider using lavender-scented products or essential oils known for their relaxing properties and close your eyes, focus on your breathing, and let go of any tension in your body.
Engage in gentle stretching exercises during the flight to release muscle tightness from prolonged sitting and take some of your favourite skincare items to ensure your skin stays hydrated and healthy throughout your trip.
