Avoid a seat in the bulkhead area of the plane or in the exit rows. Some exit row seats do not recline and some bulkhead seats have armrests that cannot be raised. This could seriously cramp your style and leave you feeling stiff and tired at the end of your flight. You should also avoid seats in the last row of the plane, by the lavatories. The smell from the bathrooms could keep you up and many of these seats do not recline. [2] X Research source As well, if you are taking a flight at night, go for the window seat. In general, a window seat is ideal as you will have more space to sleep and you will retain control of the window shade.
Compression socks are also very useful for flying, as they reduce your risk of travel-related deep vein thrombosis (DVT), a condition that can lead to blood clots. If you are at risk of developing DVT, you should purchase compression socks at your local pharmacy, usually referred to as “flight socks”. Look for graduated compression stockings that you can wear up to your knees with class 1 compression. The slight pressure from the stockings helps to prevent blood from pooling in your calves. [5] X Research source
You should also wear comfortable shoes you can take on and off easily. Taking your shoes off during the flight will improve your circulation and can help you fall asleep. If your feet tend to get cold on the plane, you should wear socks with your shoes or bring an extra pair of socks in your carry on.
A smoothie made with fruits and vegetables is also a good way to fill up your stomach, without causing indigestion or dehydration. If you are craving a hot beverage, go for herbal tea with no caffeine. As well, you should always drink lots of water before and during your flight to stay hydrated. Avoid having any large meals before you try to sleep since it may keep you awake. [9] X Expert Source Marc Kayem, MDSleep Specialist Expert Interview. 24 October 2019.
Always talk to your doctor about any risks or complications due to taking sleeping pills. Several prescription sleeping pills you might take are Ambien, Silenor, and Lunesta. [11] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source You can also take Benadryl, an over the counter antihistamine that causes drowsiness and may help you get to sleep. Taking a melatonin supplement is another option. Speak to your doctor before you take any over the counter sleeping medications to help you sleep. [12] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source It’s important to time when you take the sleeping pills to avoid waking up feeling groggy and tired. If you are flying from London to New York, for example, take the pills at your bed time in New York, using the time zone in New York. If you are flying from London to Beijing, take the pills at your normal bed time in Beijing, while you are on board the flight. [13] X Research source While it’s important that you sleep during your flight, you should also try to get up and walk around at some point to avoid blood pooling in your legs and to lower your risk of blood clots.
Most people will recline their seats during a night flight, as they are all after sleep like you.
If you are using earphones and are going to listen to music to help you sleep, ensure the volume is not set too high so you don’t disturb those around you. There are several apps available via your smart phone that provide calming sleep sounds to help you drift off, such as SleepStream. [17] X Research source
It’s important for your blood circulation to try to stand up and walk down the aisle for five to ten minutes every few hours on a long flight, though this may interrupt your deep sleep.
Remember that though you may feel you can be productive on a long flight by answering emails and watching the latest release, sleep is never a waste of time. Arriving at your destination well rested will be worth it.
