The Ultimate Guide to Sleeping Comfortably on Long-Haul Flights: Unveiling the Top Hacks for a Dream-like Slumber in the Skies
Learn expert tips for a peaceful slumber on long-haul flights Discover how to optimize sleep during air travel from a sleep scientist Enhance your chances of resting well in the sky with effective strategies and advice (314 characters)
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For many of us, the idea of a lengthy flight is filled with excitement and a touch of anxiety. We're heading somewhere new - perhaps for a vacation, to reconnect with loved ones, or even for work in a different setting.
Naturally, you desire to reach your destination feeling completely refreshed and prepared. However, due to the nature of long-haul flights, which typically span over 12 hours, this may prove challenging. For instance, a journey from New York to Singapore can take nearly 19 hours. Throughout this extensive duration, you find yourself confined to a seat that is meant to recline, but its movement is barely perceivable. Moreover, it appears that the seat in front of you reclines significantly lower than yours.
So, what can you do to get a a decent rest?
Accept the situation
Humans aren't designed for sleeping upright.
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The first tip for sleep in this setting is to relax your expectations a little.
Sleeping in an almost upright position is not ideal for humans. Unless you are fortunate enough to fly in a class with lie-flat seats, it is unlikely that you will be able to get a solid eight hours of sleep after a long-haul flight.
Our research, along with that of colleagues, has demonstrated that pilots, who have access to bunks for sleeping during their in-flight rest breaks, experience light and fragmented sleep. Despite the lack of high-quality sleep, our research also indicates that pilots are still highly capable of performing their duties effectively during long-haul flights. Additionally, numerous other studies conducted in laboratories have also shown that even a brief period of light sleep can have beneficial effects.
Even if you are unable to get your usual eight hours of sleep during the flight, any amount of sleep you do manage to get will contribute towards feeling and functioning better upon reaching your destination. Additionally, accurately assessing the amount of sleep we have obtained can be challenging, especially when our sleep is shallow and fragmented. As a result, it is probable that you have slept more than you realize.
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Time your sleep and drinks
It's easier to sleep on nighttime flights.
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The timing of your flight, and consumption of alcohol and caffeine will directly impact your ability to sleep on an aircraft.
If you are already accustomed to the time zone of the departing flight, daytime flights will hinder sleep on board, while nighttime flights promote better sleep. Our circadian rhythm, a 24-hour time-keeping system, instinctively guides us to sleep at night and stay awake during the day. Hence, going against this natural rhythm presents considerable difficulties when it comes to sleeping or staying awake.
Mid-afternoon is the optimal time to attempt sleeping during daytime flights, as alertness naturally declines during this period. On nighttime flights, it is advised to wait until after the dinner service to enhance the chances of falling asleep, as attempting to sleep earlier may be hindered by disturbances such as noise, light, and people movement around you.
Caffeine serves as a stimulant to maintain alertness. However, even if you are a regular coffee drinker and can still fall asleep after consuming caffeine, your sleep quality will be compromised, and you will be more prone to waking up easily.
What about taking melatonin or other drugs?
On the flip side, alcohol induces drowsiness, yet it hampers the brain's capacity to experience REM sleep (also referred to as dreaming sleep). While alcohol may facilitate quicker falling asleep, once the body metabolizes it, the subsequent attempt to compensate for the missed REM sleep leads to more disrupted sleep.
TO GO WITH: Asia-aerospace-Singapore-aviation,ADVANCER by Martin Abbugao
The photograph displays the pilot's restroom positioned behind the cockpit of the Boeing 787 Dreamliner at the Singapore Airshow in Singapore on February 12, 2012. This week, the highly anticipated 787 Dreamliner by Boeing will take center stage at the Singapore Airshow, where various companies presenting private jets and defense equipment to the Asian market will also make a prominent presence.
(Source: Roslan Rahman/AFP/Getty Images)
Taking a sleeping tablet or melatonin while traveling by plane is a personal choice, as it can assist some individuals. However, it is advisable to consult a doctor before using any sleep medication or melatonin and strictly adhere to the prescribed dosage. It is worth noting that certain sleeping medications may hinder natural sleep patterns and result in a feeling of grogginess and drowsiness upon awakening.
Melatonin is a hormone that signals our brain when it's time for bed. It can help improve sleep, but the timing and dosage are crucial as it can also alter our internal body clock. Consequently, this might cause a misalignment with the time zone of our destination.
If you take melatonin during your afternoon or evening, it will advance your internal clock towards an earlier time (eastward shift). On the other hand, taking it towards the end of your night or in the morning will delay your internal clock (westward shift). This complexity arises quite rapidly.
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Prepare your clothes and accessories
Be prepared to optimize your sleep experience within the limitations of an airplane seat. Dress comfortably in layered clothing, allowing you to adjust to temperature changes by removing or adding layers. Additionally, ensure you keep hold of your blanket to avoid misplacing it under your seat.
To ensure a peaceful sleep, it is recommended to bring eye shades and earplugs (or a noise cancelling headset) to minimize the effects of light and noise. It is advisable to practice using these sleep aids at home before your trip, as it may take a few nights to adjust to them.
Relaxation is an essential part of the process of falling asleep, which includes relaxing our neck muscles. When sitting upright, our heads may become unsupported, leading to the unwanted experience of our heads dropping forward. To prevent this, try using a neck pillow or leaning against the aircraft wall if you have a window seat. It is not recommended to rely on the person in the adjacent seat for support, unless you have a close relationship with them.
Dont try to force it
Finally, if you wake up and are struggling to go back to sleep, dont fight it.
Make the most of the in-flight entertainment. This is one of the rare occasions when sleep experts advise you to switch on your devices - enjoy a movie, indulge in a TV series marathon, or if you prefer, listen to music or immerse yourself in a captivating book.
If you start feeling drowsy, you can attempt to go back to sleep, but there's no need to fret or be anxious about getting sufficient rest. Our brains have a remarkable ability to sleep - have faith that your body will make up for it whenever possible.
Leigh Signal is Professor in Fatigue Management and Sleep Health/Associate Dean, Research at Massey University.
