Tips for a More Restful Journey and Mastering Sleep on Long-Haul Flights
Ultra-long-haul flights have transformed air travel, allowing passengers to reach distant destinations in significantly reduced flight times. Airlines are continually improving the passenger experience on these extended journeys, considering factors such as comfort, amenities, and health considerations. Let’s delve into how airlines are approaching the ultra-long-haul passenger experience.
Long-haul flights, while exciting, can be a challenge when it comes to getting a good night’s sleep. The prospect of extended hours in a confined space can make anyone restless. However, with a few strategies and understanding the science of sleep, you can maximize your rest during these lengthy journeys.
Adjust Your Expectations
First and foremost, it’s essential to manage your expectations. Long-haul flights aren’t conducive to the eight-hour sleep you might enjoy at home. Even pilots, who have designated rest areas, experience fragmented sleep during flights. The key is to remember that any sleep, even if it’s light and broken, can benefit you and help you function better upon arrival.
Time Your Sleep and Beverages
The timing of your flight, along with your consumption of caffeine and alcohol, plays a significant role in your ability to sleep. Daytime flights can make it harder to fall asleep, while nighttime flights are more conducive to rest. Our bodies have a natural drop in alertness in the afternoon, making it an opportune time to attempt sleep on a daytime flight. On nighttime flights, aim to sleep after dinner service to avoid disturbances.
Caffeine is a stimulant that can hinder your sleep, even if you’re a regular coffee drinker. While alcohol might make you feel drowsy initially, it disrupts the crucial REM sleep stage. Both beverages can affect the quality of your rest.
Consider Medication with Caution
Some travelers opt for sleeping pills or melatonin to aid sleep on planes. However, it’s crucial to consult with a doctor before using these substances. Medications can alter your sleep patterns and potentially lead to grogginess upon waking. Melatonin, in particular, can shift your body’s internal clock, affecting your alignment with the destination time zone.
Prepare Your Sleep Environment
Creating a conducive sleep environment within the confines of an aircraft seat is essential. Wear comfortable layers that you can adjust as needed for temperature control. Pack earplugs or noise-canceling headphones to block out cabin noise and use eye shades to eliminate light disturbances. Consider investing in a neck pillow or use the aircraft wall (if you have a window seat) to support your head and neck.
Don’t Force It
If you wake up during the flight and struggle to fall back asleep, don’t stress about it. Take advantage of the in-flight entertainment to help you relax. Enjoy a movie, TV series, music, or a good book. The goal is to remain relaxed, as forcing yourself to sleep can be counterproductive.
Recently, Qantas, in collaboration with the University of Sydney’s Charles Perkins Centre, is pioneering a world-first research project aimed at minimizing the impact of jetlag on travelers.
Achieving restful sleep on long-haul flights requires adaptability and a few tricks. By managing your expectations, timing your sleep, and creating a comfortable sleep environment, you can arrive at your destination feeling more refreshed and ready for your adventure. More tips for long-haul flight and jet lag reduction in my previous articles: Comparing Passenger Experiences on Ultra Long-Haul Flights Across Airlines.
Sources: AirGuide Business airguide.info, msn.com, University of Sydney