How to Survive Long Flights in Economy: Best Ways to Sleep on a Plane
Let’s face it: long-haul flights can be grueling, especially when you’re cramped in economy class. The thought of spending 10+ hours in a confined space might be enough to make you reconsider your travel plans altogether. Yet, the allure of distant destinations often outweighs the apprehension of the journey. Thankfully, making it through those extended flights and arriving refreshed isn’t reserved only for those in first or business class.
With the right preparation, even the economy cabin can be a space of relative comfort and rest. This guide dives into tried-and-tested strategies to not only survive but possibly enjoy long durations in the air, with a particular focus on catching those elusive Zzz’s. Whether you’re a seasoned traveler or a flying novice, these tips will help ensure your next flight is as pleasant as the destination awaiting you.
Before the Flight
The foundation for a smooth long-haul flight experience is often laid long before you step onto the plane. One of the first things to consider is the timing of your flight. If possible, choose a flight time that aligns with your natural sleeping patterns. For instance, a flight that departs in the late evening might allow you to sleep during your usual bedtime hours.
When booking your ticket, don’t leave your seat selection to chance. Different seats have their unique advantages. Window seats offer a wall to lean against and the assurance of not being disturbed by aisle walkers, while aisle seats give a little more legroom and easier access to lavatories and cabin exits. Platforms like SeatGuru can provide insights into the best and worst seats on specific aircraft, so do your research.
Before embarking, think about what you’ll wear and pack in your carry-on. Comfort is key, so opt for layers, loose-fitting garments, and easy slip-on shoes. You can always shed or add layers as the cabin temperature fluctuates. Your carry-on should house essential comfort items like a good quality neck pillow, an eye mask to block out cabin lights, earplugs to drown out ambient noise, and if you’re willing to invest, noise-cancelling headphones can be a game-changer.
In the hours leading up to your flight, try to engage in some light physical activity, whether it’s a brisk walk or some stretches. This can help stave off stiffness during the flight. Hydration is equally important, so drink plenty of water, but be wary of alcohol and caffeine, as they can dehydrate you and disrupt your sleep patterns. Lastly, before boarding, have a light meal. Overeating can lead to discomfort, especially when sitting for extended periods, so opt for foods that are easy on the stomach and won’t cause bloating.
Pre-Boarding Tips
Before you even step onto the aircraft, there are several measures you can take in the airport to optimize your in-flight experience. Engaging in pre-flight exercise can be particularly beneficial. It doesn’t have to be strenuous; simply walking around the terminal or doing some basic stretches can make a world of difference. This activity promotes blood circulation, preparing your body for the prolonged sitting you’re about to undertake.
Hydration remains a top priority during this phase. Airports and airplanes have low humidity levels which can quickly dehydrate passengers. Aim to drink ample water while awaiting your flight, but try to moderate your intake to avoid frequent restroom trips during crucial resting times on the plane. On that note, be cautious with beverages like alcohol and coffee. While a pre-flight drink might seem tempting to calm the nerves or combat fatigue, alcohol can exacerbate dehydration, and caffeine can interfere with your ability to fall asleep.
Nutrition-wise, it’s wise to eat a light meal before boarding. While airline food can be filling, its quality and impact on your digestion can be unpredictable. Consuming a meal with lean proteins, complex carbohydrates, and minimal processed ingredients will provide sustained energy without causing discomfort or bloating. Remember, feeling light and comfortable is the aim here.
Lastly, set your mindset. Prepare yourself mentally for the journey ahead, focusing on relaxation and sleep. Consider downloading meditation apps or calming playlists that can assist you in creating a serene environment, even in a bustling airplane cabin. This mental prep work can significantly influence the quality of rest you’ll achieve during your flight.
On the Plane
As you settle into your designated seat, the true test of your preparations begins. Firstly, take a moment to familiarize yourself with your surroundings and set up your immediate environment. Personal hygiene has become even more of a concern for travelers in recent years, so starting off with sanitizing your personal space, including the tray table, armrests, and touch screens, can give you peace of mind.
Once you’re satisfied with the cleanliness, organize your essentials in a manner that they’re easily accessible. This could mean having your neck pillow, eye mask, and headphones within arm’s reach, so you’re not fumbling for them when sleep beckons. The in-flight blanket and pillow, if provided, can be used to bolster any gaps in your seat, giving additional comfort.
The way you position yourself in your seat can also determine the quality of your sleep. If you’ve opted for a window seat, you have the advantage of leaning against the plane’s side. Those in the aisle can slightly stretch their legs from time to time, albeit with caution not to block the path. Try to recline your seat to a comfortable angle, always being considerate of the person behind you. Using a footrest, if you have one, can elevate your legs slightly, reducing the strain on your lower back.
It’s essential to minimize distractions when aiming for a restful flight. This is where your earplugs, eye mask, or noise-cancelling headphones come into play. These items can transport you to a quiet bubble, insulated from the noise and lights of the cabin. While onboard entertainment can be a great way to pass the time, be wary of excessive screen exposure, especially before attempting to sleep. The blue light emitted from screens can interfere with your body’s natural sleep-wake cycle. If you absolutely must indulge, consider dimming the screen brightness or using blue light filters.
Keeping hydrated is still important, but it’s a balancing act. You want to drink enough water to stay hydrated, but not so much that you’re constantly heading to the restroom, especially if you’re in a window seat. As for food, if you’ve eaten before the flight, you can be choosy about the in-flight meals. Opt for lighter options, and avoid overly salty or spicy foods that could lead to dehydration or indigestion.
Lastly, be patient with yourself. Not everyone can sleep easily on planes. If you find yourself struggling, try shifting positions, practicing deep breathing, or listening to calming music or guided meditations. Every bit of rest, even if it’s not deep sleep, can help you arrive at your destination feeling more refreshed.
Navigating Challenges
Even with meticulous planning, long flights in economy come with inevitable challenges that need to be navigated with patience and adaptability.
Turbulence is a frequent and sometimes anxiety-inducing occurrence. The jolts and shakes can jostle you from your rest or simply create unease. To stay safe, always keep your seatbelt fastened, even when asleep. If turbulence makes you anxious, distraction can be your best ally. This could mean diving into a gripping novel, watching an engaging movie, or simply practicing deep breathing exercises to calm the nerves.
Noise is another perennial issue on flights. Whether it’s the hum of engines, crying babies, or chatty neighbors, noise can disrupt even the soundest sleepers. Investing in quality noise-cancelling headphones can make a significant difference, drowning out ambient sounds and letting you curate your audio environment. If headphones aren’t an option, earplugs or even white noise apps can provide some relief.
Dealing with jet lag is another challenge of long-haul travel, especially when crossing multiple time zones. To reduce its effects, you can begin adjusting to your destination’s local time a few days before your trip. This might mean going to bed and waking up an hour earlier or later each day. On the flight, set your watch or devices to your destination’s time zone and try to sleep, eat, and stay active according to that schedule. Upon arrival, try to adapt to the local day-night rhythm as quickly as possible, even if it means resisting the urge to nap until a more appropriate local time.
Personal space, or the lack thereof, is a common complaint in economy. While there’s no magic solution, being considerate and communicative can ease tensions. If you need to recline your seat, doing so slowly and perhaps even giving the passenger behind you a heads-up can make a difference. If you need to step out and the passenger next to you is asleep, waiting for a convenient moment or gently signaling your need can prevent awkward encounters.
Lastly, physical discomfort from sitting for extended periods is almost a given. To counter this, take regular breaks to stand, stretch, and walk a little. Utilize any exercises or routines you know that can be done in tight spaces. These short breaks can improve blood circulation, reduce stiffness, and make the journey more bearable.
After the Flight
Emerging from a long-haul flight can feel like stepping out of a time capsule. The world outside might seem a little brighter, louder, and more intense, especially after hours in a dim, hushed cabin. While the journey might be over, it’s essential to follow some post-flight practices to ensure a smooth transition into your destination.
First and foremost, prioritize stretching and moving. Sitting in a cramped position for extended periods can lead to muscle stiffness and slow blood circulation. As soon as you disembark, take a few minutes to stretch your legs, arms, and back. If the airport layout allows for it, consider taking a longer walk before collecting your luggage or heading to the exit. This immediate physical activity can re-energize your body, shaking off the lethargy that sometimes accompanies long flights.
Rehydration should be at the top of your list. Even if you’ve been drinking water throughout the flight, the dry cabin air can deplete moisture from your body. Drinking a substantial amount of water upon landing will help counteract this dehydration. However, try to balance this with nutritious foods. Consuming a wholesome meal, preferably rich in protein and healthy fats, will help rejuvenate your body, providing the energy needed to navigate the rest of your day.
When you reach your accommodation, resist the immediate urge to crash into bed, especially if you’ve arrived during the day. Engaging in light activities, exploring your surroundings, or even just taking a short walk outside can help reset your internal clock. If you absolutely need to nap, set an alarm to limit your rest to 20-30 minutes. This ensures you don’t fall into a deep sleep, making it easier to adjust to the new time zone.
Skincare is another aspect that’s often overlooked post-flight. The cabin air, combined with the stress of traveling, can wreak havoc on your skin. Washing your face, applying moisturizer, and if possible, taking a refreshing shower can help you feel revitalized.
Lastly, reflect on your flight experience. What worked well for you? What would you do differently next time? Noting these observations will help refine your strategy for future flights, ensuring each journey becomes more comfortable than the last.
Recommended Products for Airplane Comfort and Sleeping in Economy Class
Maximizing comfort during long flights is pivotal for a pleasant experience. Many of these recommendations come from frequent flyers who swear by these products to make their journey more bearable. Here’s a list of items that can significantly enhance your comfort level when flying in economy class:
- Memory Foam Neck Pillow: Unlike standard inflatable pillows, memory foam pillows provide better neck support and mold to the shape of your neck and head, ensuring a more comfortable rest.
- Noise-Cancelling Headphones: Brands like Bose, Sony, and Sennheiser offer top-quality headphones that can significantly reduce cabin noise, allowing you to immerse yourself in music, movies, or relaxation tracks.
- Eye Mask: Invest in a contoured eye mask. These are designed to create a blackout effect without pressing on your eyes, which is especially useful when cabin lights are on.
- Earplugs: High-quality earplugs can significantly reduce ambient noise. Consider investing in a pair made of soft silicone or foam for a snug fit.
- Compression Socks: These can be a lifesaver, helping to improve blood circulation in your legs and preventing swelling on long flights.
- Travel Blanket: Though airlines often provide blankets, a compact, soft, and warm travel blanket can add an extra layer of comfort.
- Hydrating Facial Mist: The cabin air is extremely dry. A quick spritz of a hydrating facial mist can refresh and moisturize your skin during the flight.
- Lip Balm and Moisturizer: These will combat the drying effects of the cabin air, keeping your skin and lips hydrated.
- Portable Footrest: Hanging your feet on a footrest can improve circulation and reduce lower back strain, making a significant difference in your overall comfort.
- Reusable Water Bottle: Staying hydrated is crucial. Having a collapsible or portable water bottle allows you to drink water throughout the flight without constantly asking the cabin crew.
- Adjustable Sleep Bands or Seat Straps: These innovative products help secure your upper body, preventing your head from falling forward when sleeping in an upright position.
- Essential Oils: Lavender or chamomile can promote relaxation. Just ensure you’re considerate of fellow passengers when using them, as some people might be sensitive to strong scents.
- Blue Light Blocking Glasses: If you plan to watch movies or read on an electronic device, these glasses can reduce eye strain and help signal to your body that it’s time to rest, despite the blue light from screens.
Conclusion
Long-haul flights in economy class can indeed pose challenges, but they also open doors to exciting destinations, cultures, and adventures. By being proactive and prepared, you can transform your flight experience from merely endurable to genuinely comfortable. From the steps you take before boarding to the practices you adopt post-flight, each decision contributes to a more seamless journey. Remember, the essence of travel isn’t just about the destinations we reach, but also about the journey itself. By adopting the tips and strategies outlined above, you can ensure that every phase of your travel — even those long hours in the air — becomes an integral and enjoyable part of your grand adventure. Safe travels and sweet dreams at 30,000 feet!
How to Survive Long Flights in Economy: Best Ways to Sleep on a Plane
Let’s face it: long-haul flights can be grueling, especially when you’re cramped in economy class. The thought of spending 10+ hours in a confined space might be enough to make you reconsider your travel plans altogether. Yet, the allure of distant destinations often outweighs the apprehension of the journey. Thankfully, making it through those extended flights and arriving refreshed isn’t reserved only for those in first or business class.
With the right preparation, even the economy cabin can be a space of relative comfort and rest. This guide dives into tried-and-tested strategies to not only survive but possibly enjoy long durations in the air, with a particular focus on catching those elusive Zzz’s. Whether you’re a seasoned traveler or a flying novice, these tips will help ensure your next flight is as pleasant as the destination awaiting you.
Before the Flight
The foundation for a smooth long-haul flight experience is often laid long before you step onto the plane. One of the first things to consider is the timing of your flight. If possible, choose a flight time that aligns with your natural sleeping patterns. For instance, a flight that departs in the late evening might allow you to sleep during your usual bedtime hours.
When booking your ticket, don’t leave your seat selection to chance. Different seats have their unique advantages. Window seats offer a wall to lean against and the assurance of not being disturbed by aisle walkers, while aisle seats give a little more legroom and easier access to lavatories and cabin exits. Platforms like SeatGuru can provide insights into the best and worst seats on specific aircraft, so do your research.
Before embarking, think about what you’ll wear and pack in your carry-on. Comfort is key, so opt for layers, loose-fitting garments, and easy slip-on shoes. You can always shed or add layers as the cabin temperature fluctuates. Your carry-on should house essential comfort items like a good quality neck pillow, an eye mask to block out cabin lights, earplugs to drown out ambient noise, and if you’re willing to invest, noise-cancelling headphones can be a game-changer.
In the hours leading up to your flight, try to engage in some light physical activity, whether it’s a brisk walk or some stretches. This can help stave off stiffness during the flight. Hydration is equally important, so drink plenty of water, but be wary of alcohol and caffeine, as they can dehydrate you and disrupt your sleep patterns. Lastly, before boarding, have a light meal. Overeating can lead to discomfort, especially when sitting for extended periods, so opt for foods that are easy on the stomach and won’t cause bloating.
Pre-Boarding Tips
Before you even step onto the aircraft, there are several measures you can take in the airport to optimize your in-flight experience. Engaging in pre-flight exercise can be particularly beneficial. It doesn’t have to be strenuous; simply walking around the terminal or doing some basic stretches can make a world of difference. This activity promotes blood circulation, preparing your body for the prolonged sitting you’re about to undertake.
Hydration remains a top priority during this phase. Airports and airplanes have low humidity levels which can quickly dehydrate passengers. Aim to drink ample water while awaiting your flight, but try to moderate your intake to avoid frequent restroom trips during crucial resting times on the plane. On that note, be cautious with beverages like alcohol and coffee. While a pre-flight drink might seem tempting to calm the nerves or combat fatigue, alcohol can exacerbate dehydration, and caffeine can interfere with your ability to fall asleep.
Nutrition-wise, it’s wise to eat a light meal before boarding. While airline food can be filling, its quality and impact on your digestion can be unpredictable. Consuming a meal with lean proteins, complex carbohydrates, and minimal processed ingredients will provide sustained energy without causing discomfort or bloating. Remember, feeling light and comfortable is the aim here.
Lastly, set your mindset. Prepare yourself mentally for the journey ahead, focusing on relaxation and sleep. Consider downloading meditation apps or calming playlists that can assist you in creating a serene environment, even in a bustling airplane cabin. This mental prep work can significantly influence the quality of rest you’ll achieve during your flight.
On the Plane
As you settle into your designated seat, the true test of your preparations begins. Firstly, take a moment to familiarize yourself with your surroundings and set up your immediate environment. Personal hygiene has become even more of a concern for travelers in recent years, so starting off with sanitizing your personal space, including the tray table, armrests, and touch screens, can give you peace of mind.
Once you’re satisfied with the cleanliness, organize your essentials in a manner that they’re easily accessible. This could mean having your neck pillow, eye mask, and headphones within arm’s reach, so you’re not fumbling for them when sleep beckons. The in-flight blanket and pillow, if provided, can be used to bolster any gaps in your seat, giving additional comfort.
The way you position yourself in your seat can also determine the quality of your sleep. If you’ve opted for a window seat, you have the advantage of leaning against the plane’s side. Those in the aisle can slightly stretch their legs from time to time, albeit with caution not to block the path. Try to recline your seat to a comfortable angle, always being considerate of the person behind you. Using a footrest, if you have one, can elevate your legs slightly, reducing the strain on your lower back.
It’s essential to minimize distractions when aiming for a restful flight. This is where your earplugs, eye mask, or noise-cancelling headphones come into play. These items can transport you to a quiet bubble, insulated from the noise and lights of the cabin. While onboard entertainment can be a great way to pass the time, be wary of excessive screen exposure, especially before attempting to sleep. The blue light emitted from screens can interfere with your body’s natural sleep-wake cycle. If you absolutely must indulge, consider dimming the screen brightness or using blue light filters.
Keeping hydrated is still important, but it’s a balancing act. You want to drink enough water to stay hydrated, but not so much that you’re constantly heading to the restroom, especially if you’re in a window seat. As for food, if you’ve eaten before the flight, you can be choosy about the in-flight meals. Opt for lighter options, and avoid overly salty or spicy foods that could lead to dehydration or indigestion.
Lastly, be patient with yourself. Not everyone can sleep easily on planes. If you find yourself struggling, try shifting positions, practicing deep breathing, or listening to calming music or guided meditations. Every bit of rest, even if it’s not deep sleep, can help you arrive at your destination feeling more refreshed.
Navigating Challenges
Even with meticulous planning, long flights in economy come with inevitable challenges that need to be navigated with patience and adaptability.
Turbulence is a frequent and sometimes anxiety-inducing occurrence. The jolts and shakes can jostle you from your rest or simply create unease. To stay safe, always keep your seatbelt fastened, even when asleep. If turbulence makes you anxious, distraction can be your best ally. This could mean diving into a gripping novel, watching an engaging movie, or simply practicing deep breathing exercises to calm the nerves.
Noise is another perennial issue on flights. Whether it’s the hum of engines, crying babies, or chatty neighbors, noise can disrupt even the soundest sleepers. Investing in quality noise-cancelling headphones can make a significant difference, drowning out ambient sounds and letting you curate your audio environment. If headphones aren’t an option, earplugs or even white noise apps can provide some relief.
Dealing with jet lag is another challenge of long-haul travel, especially when crossing multiple time zones. To reduce its effects, you can begin adjusting to your destination’s local time a few days before your trip. This might mean going to bed and waking up an hour earlier or later each day. On the flight, set your watch or devices to your destination’s time zone and try to sleep, eat, and stay active according to that schedule. Upon arrival, try to adapt to the local day-night rhythm as quickly as possible, even if it means resisting the urge to nap until a more appropriate local time.
Personal space, or the lack thereof, is a common complaint in economy. While there’s no magic solution, being considerate and communicative can ease tensions. If you need to recline your seat, doing so slowly and perhaps even giving the passenger behind you a heads-up can make a difference. If you need to step out and the passenger next to you is asleep, waiting for a convenient moment or gently signaling your need can prevent awkward encounters.
Lastly, physical discomfort from sitting for extended periods is almost a given. To counter this, take regular breaks to stand, stretch, and walk a little. Utilize any exercises or routines you know that can be done in tight spaces. These short breaks can improve blood circulation, reduce stiffness, and make the journey more bearable.
After the Flight
Emerging from a long-haul flight can feel like stepping out of a time capsule. The world outside might seem a little brighter, louder, and more intense, especially after hours in a dim, hushed cabin. While the journey might be over, it’s essential to follow some post-flight practices to ensure a smooth transition into your destination.
First and foremost, prioritize stretching and moving. Sitting in a cramped position for extended periods can lead to muscle stiffness and slow blood circulation. As soon as you disembark, take a few minutes to stretch your legs, arms, and back. If the airport layout allows for it, consider taking a longer walk before collecting your luggage or heading to the exit. This immediate physical activity can re-energize your body, shaking off the lethargy that sometimes accompanies long flights.
Rehydration should be at the top of your list. Even if you’ve been drinking water throughout the flight, the dry cabin air can deplete moisture from your body. Drinking a substantial amount of water upon landing will help counteract this dehydration. However, try to balance this with nutritious foods. Consuming a wholesome meal, preferably rich in protein and healthy fats, will help rejuvenate your body, providing the energy needed to navigate the rest of your day.
When you reach your accommodation, resist the immediate urge to crash into bed, especially if you’ve arrived during the day. Engaging in light activities, exploring your surroundings, or even just taking a short walk outside can help reset your internal clock. If you absolutely need to nap, set an alarm to limit your rest to 20-30 minutes. This ensures you don’t fall into a deep sleep, making it easier to adjust to the new time zone.
Skincare is another aspect that’s often overlooked post-flight. The cabin air, combined with the stress of traveling, can wreak havoc on your skin. Washing your face, applying moisturizer, and if possible, taking a refreshing shower can help you feel revitalized.
Lastly, reflect on your flight experience. What worked well for you? What would you do differently next time? Noting these observations will help refine your strategy for future flights, ensuring each journey becomes more comfortable than the last.
Recommended Products for Airplane Comfort and Sleeping in Economy Class
Maximizing comfort during long flights is pivotal for a pleasant experience. Many of these recommendations come from frequent flyers who swear by these products to make their journey more bearable. Here’s a list of items that can significantly enhance your comfort level when flying in economy class:
- Memory Foam Neck Pillow: Unlike standard inflatable pillows, memory foam pillows provide better neck support and mold to the shape of your neck and head, ensuring a more comfortable rest.
- Noise-Cancelling Headphones: Brands like Bose, Sony, and Sennheiser offer top-quality headphones that can significantly reduce cabin noise, allowing you to immerse yourself in music, movies, or relaxation tracks.
- Eye Mask: Invest in a contoured eye mask. These are designed to create a blackout effect without pressing on your eyes, which is especially useful when cabin lights are on.
- Earplugs: High-quality earplugs can significantly reduce ambient noise. Consider investing in a pair made of soft silicone or foam for a snug fit.
- Compression Socks: These can be a lifesaver, helping to improve blood circulation in your legs and preventing swelling on long flights.
- Travel Blanket: Though airlines often provide blankets, a compact, soft, and warm travel blanket can add an extra layer of comfort.
- Hydrating Facial Mist: The cabin air is extremely dry. A quick spritz of a hydrating facial mist can refresh and moisturize your skin during the flight.
- Lip Balm and Moisturizer: These will combat the drying effects of the cabin air, keeping your skin and lips hydrated.
- Portable Footrest: Hanging your feet on a footrest can improve circulation and reduce lower back strain, making a significant difference in your overall comfort.
- Reusable Water Bottle: Staying hydrated is crucial. Having a collapsible or portable water bottle allows you to drink water throughout the flight without constantly asking the cabin crew.
- Adjustable Sleep Bands or Seat Straps: These innovative products help secure your upper body, preventing your head from falling forward when sleeping in an upright position.
- Essential Oils: Lavender or chamomile can promote relaxation. Just ensure you’re considerate of fellow passengers when using them, as some people might be sensitive to strong scents.
- Blue Light Blocking Glasses: If you plan to watch movies or read on an electronic device, these glasses can reduce eye strain and help signal to your body that it’s time to rest, despite the blue light from screens.
Conclusion
Long-haul flights in economy class can indeed pose challenges, but they also open doors to exciting destinations, cultures, and adventures. By being proactive and prepared, you can transform your flight experience from merely endurable to genuinely comfortable. From the steps you take before boarding to the practices you adopt post-flight, each decision contributes to a more seamless journey. Remember, the essence of travel isn’t just about the destinations we reach, but also about the journey itself. By adopting the tips and strategies outlined above, you can ensure that every phase of your travel — even those long hours in the air — becomes an integral and enjoyable part of your grand adventure. Safe travels and sweet dreams at 30,000 feet!
