With millions of travellers gearing up for their summer getaways, sleep expert Dr Jordan Burns has shared some timely tips that should help you to grab ‘forty winks’ when flying.
A recent study by Whitbread¹ has revealed that 35% of Brits can’t get any sleep on a flight. Dr Jordan Burns from Amerisleep believes that with a few simple changes to flying habits, you can turn a restless journey into precious sleep time.
Seat Choice
Got a middle seat? Forget about sleeping. “Window seats provide the best opportunity for sleep,” Dr Burns reveals. “You can lean against the wall of the aircraft, and you won’t be disturbed by other passengers needing to get past you to use the toilet.”
Avoid Pre-flight Coffee
That pre-boarding coffee is sabotaging your sleep. “Caffeine stays in your system for up to six hours,” explained Dr Burns. “Skip coffee, tea, and fizzy drinks containing caffeine at least six hours before your flight to give your body the best chance of falling asleep.”
Crossing Legs May Make Sleep Difficult
How you sit makes a massive difference, too. “Keeping your legs crossed for long periods limits blood flow and causes discomfort that makes sleep difficult,” Dr Burns noted. “Keep both feet flat on the floor to improve circulation and comfort.”
Loosening Shoelaces
Swollen feet keep countless travellers tossing and turning on long-haul flights. “Many people don’t realise that feet often swell during flights due to changes in cabin pressure,” said Dr Burns. “Loosening your shoelaces or removing shoes entirely can improve circulation and reduce discomfort that might keep you awake.”
Avoid Alcohol
That mid-flight G&T might seem like a good idea – it’s not. “Drink plenty of water throughout your flight, but avoid alcohol,” advised Dr Burns. “While alcohol might make you feel drowsy initially, it reduces sleep quality and worsens jet lag symptoms.”
The NHS agrees². They say jet lag can’t be totally prevented, but staying hydrated helps minimise the effects. They specifically warn that booze makes jet lag symptoms much worse.
Wear Loose Clothes for Better Comfort
Your travel outfit can have a significant impact on the chances of getting a good night’s sleep, claims Dr Burns. “Wear loose, comfortable clothes in layers. This allows you to adjust to changing cabin temperatures, which often fluctuate during long flights.”
Tight clothes cut off blood flow and keep you restless. Layers also mean you can quickly adapt to your destination’s weather without having to dig through your suitcase.
“What works for one person might not work for another,” warns Dr Burns. “The key is trying different approaches to find what helps you sleep best when flying.”
“Most people focus on packing and planning activities, but neglect to plan for the journey itself. Taking time to prepare for quality sleep on your flight makes a significant difference to how you feel upon arrival.”
Sources:
¹ Whitbread – Plane annoying – lack of sleep impacts summer getaways.
² NHS – Jet lag.
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