Good Lifestyle

Ideally, when you take a vacation, you sleep in transit and arrive at your final destination, the feeling of your sensation was resting and ready to admire the views. However, as we can testify anyone who has already been on a long-haul flight, things are not still going as well. You may have trouble sleeping and presenting yourself feel shifted and worse for wear. However, sleep and travel experts say that even if you cannot control everything, there is a lot in your power to make your travels more restful. When you book your tickets, pack your bags and prepare to get on board, follow these tips to sleep on a plane and make the most of your trip.

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Worried not to sleep well on a flight, some people try to stay awake for long periods before embarking on their trips. However, experts say that this approach generally turns against fires, leading to an even more sleep deprivation.

"Start your well -rested trip," advises Ellen Wermter , FNP-BC, a sleep expert, representative of The Better Sleep Council and a nurse family practitioner. "Your best restful sleep chance is in your family environment in your comfortable bed . ""

Working within 24 hours before takeoff can also help you sleep better on a plane.

"Make sure you participate in a training session the day before your flight and plan to make light stretching before and during the trip," suggests Wermter. "The exercise builds sleep, and stretching will keep your muscles happy and relaxed, so it is easier to put yourself and stay comfortable."

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Although there are many factors that will be out of your control during the flight, you can choose your seat (unless you are Southwest ). Before doing so, make sure you think about the features will put you most at ease and will allow optimal rest. AE0FCC31AE342FD3A1346EBB1F342FCB

"Choose a window seat to enjoy more space on the elbow, the freedom to lounge against the wall and access to the window shade to control the amount of sunlight Danielle Desir Corbett , an affordable luxury trip expert at The reflection card . "With a window seat, you don't have to accommodate passenger colleagues who need to use the toilets or stretch them with their legs," she adds.

Alternatively, you could ask to sit in an emergency exit line with a large place in front of it. "Take the time to preview the type of plane and plan to pay more for an additional leg space or a favorite seat," advises Wermter.

Wermter says that you should also aim to create a "sensory deprivation area" by packing the essential elements like a mask for the eyes, earplugs and a travel pillow for comfort.

"The pillows provide essential support for the head and neck, which reduces discomfort and improves relaxation," agrees Julia Forbes , a certified sleep science coach at Sleep advisor . "With good neck support, you are less likely to wake up with pain, allowing uninterrupted sleep throughout the flight."

She adds that noise-style headphones can also help you sleep better on a long-haul flight. "They block several noises, which eliminates distractions, which facilitates the deeper and more restful sleep during the flight," she said Better life.

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It is not uncommon for travelers to kill time at the airport by eating a meal before takeoff. However, Wermter recommends that it refrains from having too much, which can make you uncomfortable once you are seated. Foods rich in salt, fat and sugar are the most likely to prove to be problematic.

"It is also very important to remain hydrated on the flight," adds Forbes. “The plane cabins are generally very dry, which can lead to embarrassment and difficulty falling asleep. , make sure that the passengers arrive at their destination by feeling refreshed and well rested. ""

Experts agree that wearing loose clothing in soft materials can also help you sleep better on a long-haul flight.

"This will make you more comfortable and will facilitate relaxation," said Marten Carlson , a certified sleep science coach at Mattress clarity . "In addition, dressing in layers can help keep comfort throughout the flight. Temperature fluctuations can make it more difficult to stay comfortable, so it's a good idea to be prepared for a flight hot or cold."

Wermter should be dressed in thought can make all the difference and add that you should not neglect your feet. "Comfortable hot socks for cold toes can promote relaxation, or you may want to opt for compression socks to help prevent swelling," she said.

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Drinking alcohol on a flight - especially in excess - can quickly turn against him. Not only is it generally disapproved of by the flight crew and other passengers, but this can also interfere with your sleep.

"Taking a few glasses on a long flight can initially make you feel relaxed, but this will disturb your sleep and your quality of sleep, worsening your time difference due to dehydration and sleep interference," warns Wermter.

Caffeine can also affect your sleep, so experts recommend avoiding it before and during your flight.

"The caffeine half-life is about five hours, which means five hours after this latte, you still have half of the stimulant dose in your system," said Wermter. "Caffeine binds to adenosine receptors, blocking the interaction that allows your brain to slow down and become sleepy."

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Depending on your route, you should be able to set yourself a bedtime. "It will depend on the moment when the flight will leave and if you change time zones," notes Wermter.

She adds that if you feel tired on boarding, there is no reason to disconcert sleep. "Often, people wait for the cabin lights to go out, but sometimes it's already an hour or more in the trip. Go directly to rest mode," she said.

However, Will Bolsover , founder and CEO of the travel site Safaris of the natural world , said you should also consider the time zone in which you fly. "All is well trying to fall asleep immediately on a flight so you can miss most of it, but if it means coming to your destination at your destination, it may not be worth it. If you fly the Evening, try to timed your sleep rate to coincide with the time zone of your destination, even if it means staying awake longer, "he suggests.

Finally, try to be patient if things are not going quite as planned. The stress of not sleeping will not make it happen more quickly.

"If you are all installed to sleep and it just doesn't happen, try not to be frustrated," says Wermter. "Sleeping on a plane is not as comfortable as your mattress at home, so keep your expectations reasonable. Any rest you get is always beneficial."