Whether you’re crossing time zones or not, sleeping can be a great way to spend your time on a plane. If you time it right, you’ll wake up just in time to prepare for landing.
Unfortunately, most passengers don’t realize they’re sleeping on planes wrong. You could wake up from your cat nap in severe pain if you’re not careful.
To help you avoid this, we’re sharing several tips to help you avoid troubles caused by sleeping wrong on a plane.
Let’s get started!
Is Sleeping on Planes Hard?
Sleeping on an airplane can be extremely challenging. One of the most difficult aspects is the cabin environment. Typically, it’s either too hot or too cold. Additionally, if your flight is full, you could have minimal space to work with. With minimal legroom, you’ll likely need more room to spread out and get comfortable.
Additionally, airplane cabins can be extremely noisy. You’ll have the hum of the engines, sporadic announcements from the cockpit, and there always seems to be a crying baby. Good luck if you depend on silence while you sleep.
What Are the Risks of Sleeping Wrong on a Plane?
Thankfully, unless you’re a frequent traveler, the risk of long-term health impacts is typically minimal. Generally, the most significant issues of sleeping wrong on a plane are stiffness, cramps, and joint pain.
Many passengers wake up with sore necks, backs, and legs. Depending on the length of the flight, the pain could continue after you’ve reached your destination. If you’re on vacation, this could impact your ability to enjoy your trip.
However, some can experience deep vein thrombosis from sitting for extended periods. This condition can result in blood clots, primarily in the legs. The best way to avoid this risk is to get up and move around the cabin. Doing ankle exercises and drinking plenty of water can also be helpful.
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Tips for Sleeping on a Plane
If you want the best chance of getting quality sleep on a plane, there are several things you can do. Here are some tips to help you set yourself up for success.
Don’t use Tray Table
Many passengers use the tray table to prop themselves up. However, this creates an awkward position for your back. The contact pressure between your arms and the tray table can also restrict circulation and lead to numbness and tingling. It also can cause pinched nerves and make it difficult to get comfortable.
In addition, unless you’ve disinfected the tray table, you have no idea what was on it previously. These tiny ledges are crawling with germs and other bacteria left behind by other passengers. If the past few years have taught us anything, you can never be too safe regarding germs.
Recline Your Seat Slightly
One of the hardest parts of sleeping while seated is the force of gravity on your body. Your body has to support that weight, making it nearly impossible to get comfortable. Reclining your seat by a few degrees can be extremely helpful.
However, we’re not encouraging you to be obnoxious about it. Reclining your seat takes space from the person behind you. They likely won’t notice if you adjust it slightly. On the other hand, they may have something to say if you fling it backward into them.
Use a Travel Pillow
A key to getting quality sleep on a plane is to use a travel pillow. You’ve likely seen or used a traditional travel pillow at some point during your adventures. These offer support to your head and neck against gravity.
We mentioned earlier that using the tray table was not a wise decision. Luckily, a new style of travel pillow eliminates this problem. These inflatable pillows rest on the tray and allow you to lean your head into them. Their unique design absorbs the weight of your head and keeps it off your forearms. Additionally, they reduce the awkward curve in your spine that can cause pain.
Dress Comfortably
Most passengers try to dress comfortably, whether they intend to sleep or not. You want loose-fitting and breathable fabrics. You want to avoid tight belts, jeans, and any other items that may be uncomfortable.
We highly recommend that you dress in layers. This can help you to adjust your clothing based on the unpredictable cabin conditions. It doesn’t hurt to bring a light sweater or jacket to help you stay cozy while sleeping. Sometimes, you might use these items to create a makeshift pillow.
Use Earplugs or Noise Canceling Headphones
The noise of an airplane can make it nearly impossible to doze off. Earplugs and noise-canceling headphones can reduce the impacts of the engines, passengers chatting, and other noises.
While they are effective, they can take time to get used to. It can be awkward if you don’t usually sleep with something in your ears. Once you get used to them, they’ll remove the ambient noises and help you relax.
Wear a Sleep Mask
If you’re flying at night, the crew will often reduce the cabin lighting to make it easier for everyone to rest and relax. However, if you’re traveling during the daylight hours, it can be very bright. A mask can block out unwanted light and create a dark environment, which is easier than sleeping.
You can find masks that have cooling features built into them. So, while sleeping, you can reduce puffiness around your eyes and enjoy a cozy sleeping space. It is a good idea to try it out beforehand so you can adjust to it and ensure it fits properly.
Adjust Your Schedule Before the Flight
Traveling can be exhausting, especially if it involves crossing multiple time zones. If you’re hoping to sleep on the plane, adjusting your schedule beforehand can help you rest in the air.
Depending on the situation, this may mean putting off sleep and adjusting meal times. Doing so makes resting and enjoying yourself easier when you arrive at your destination.
Is Sleeping on Planes Worth It?
Even if it’s not the best sleep of your life, sleeping on a plane can be worth it. Not only does it help you pass the time, but you’ll have more energy when you land on the ground. However, if you’re on a short flight, it may do more harm than good. You could wake up feeling sore and groggy. Make sure you consider how much sleep you’ll be able to get before dozing off.
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