A Sleep Expert Shares How To Actually Sleep On A Plane

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An overnight flight is no one's idea of a good time. And unless you're traveling in a private, lay-flat first-class pod, it's also usually not very conducive to a good night's sleep.

But with some careful planning and clever strategies, even passengers in coach can get some rest while flying. Combine those with a few resets to your internal clock, and you won't have to spend your whole vacation suffering from sleep deprivation.

Start Your Trip Well Rested

Most adults need seven to nine hours of sleep a night. It may be tempting to deprive yourself of sleep and get less in the days before you travel. You might think that getting on the plane exhausted will help you sleep through the entire flight. But that approach can backfire.

"I don't recommend flying on a sleep debt, which will increase your stress, fatigue and grogginess during travel," says Virginia Skiba, M.D., a sleep specialist at Henry Ford Health. "Instead, try to bank some extra sleep the few nights before you leave to help you cope with the stresses of traveling."

Avoid Sleeping Pills on the Plane

Knowing how tricky it is to fall asleep in a cramped seat surrounded by lights and noise, popping some sleep medicine may seem like the obvious solution. Most experts, however, disagree. "Patients often ask me, 'Should I take sleeping pills on the plane?,'" says Dr. Skiba. "And I share several reasons why that's not the best idea."

For starters, not all overnight flights are long enough to make sleeping pills a smart option. "A lot of them will last eight hours," says Dr. Skiba. "So you might be very groggy when you land." If the flight is 10 hours or less, there's good odds you'll still be feeling the effects of a sleeping pill while trying to get through customs and navigate an unfamiliar airport in a foreign city.

She also cautions that over-the-counter sleep aids can present similar problems. "Most of these are sedating antihistamines that stay in your system for at least eight hours," says Dr. Skiba.

If you do decide to take something to help you sleep on the plane, don't try it for the first time in-flight. "Discuss it with your doctor and try it at home first," she says. "Some people can have bad reactions-including sleepwalking or restlessness."

Tips for Sleeping on an Overnight Flight

Trying to sleep in a seat that only reclines partway and doesn't leave you enough space to stretch out your legs is never going to be super comfortable. But there are steps you can take to enhance your comfort and increase your odds of catching a few hours of rest.

Start by dressing in comfortable clothes, including something warm in case the plane is chilly. Next, plan out your dinner. Instead of waiting to eat the meal they serve on the plane, Dr. Skiba recommends eating at the airport before you board.

"It's best to eat a couple of hours before the flight so you have time to digest before trying to sleep," she says. "Eat something low in salt to prevent water retention, avoid alcohol and drink water to stay hydrated."

Once you've settled into your seat, begin prepping your sleep scene. Dr. Skiba recommends bringing an eye mask to block out light and movement, and noise-cancelling headphones to block sounds. "It helps to close out the world around you as much as possible," she says.

Beating Jet Lag on Arrival

Getting to your destination better rested is only half the battle. Once you've arrived, your body still needs to adjust to the new local time.

"When we fly east (such as traveling from the U.S. to Europe) our bodies need to be ready for sleep at an earlier time than at home," says Dr. Skiba. "So it's best to avoid napping during the day, which might make getting to sleep at night more difficult."

Travelling the opposite direction is different. "When we fly west, it's much easier for the body to adjust," she says. "It's like staying up a little bit late, which tends to make it easier to fall asleep even if you did take a short nap during the day."

And while she doesn't recommend taking melatonin as a sleep aid on the plane, it could be helpful after arrival. "Taking a low dose of melatonin (0.5 to 3 milligrams) a couple of hours before bed may help shift your circadian rhythms and adjust to an earlier bedtime."

It can be helpful to start shifting your internal clock in the days before your trip. If possible, go to bed an hour, then two hours, then three hours earlier in the days leading up to a flight heading east.

Taking steps to adjust your sleep schedule and plan for a more comfortable flight can make your trip less exhausting-and more enjoyable.

Reviewed by Virginia Skiba, M.D., a sleep specialist who sees patients at Henry Ford Medical Center - Sterling Heights.

Categories : FeelWell

Tags : Virginia Skiba, Travel Health, Sleep, sleep medicine