How to sleep on an airplane: tips. Sleeping pills for flying on an airplane: allowed drugs The ideal place is by the window

People who can easily fall asleep on an airplane are the lucky ones. Unfortunately, most passengers are not even able to doze off, not only because of the awkward position, but also surrounded by strangers. If you're facing the same problem, try some tips from experienced travelers. It is possible that this time you will be able to fly to your destination well rested.

Choose night time

If possible, take an overnight flight. On the day of your flight, wake up a few hours earlier than usual to help you fall asleep faster on board.

Travel Tuesday and Wednesday

If you do not want to fly in the company a large number noisy passengers who take up all the free space, choose unpopular days. For most airlines, this is Tuesday and Wednesday. The busiest days are usually the days before holidays and Fridays.

Choose a window seat

Try to always choose a place that allows you to lean your head against the wall and not worry about a neighbor who decides to recover in the bathroom.

Do not choose a place near the wall of the compartment. Of course, there is more space, but these places are also preferred by families with babies, whose neighborhood is unlikely to allow you to sleep. A place near the toilet is also not the best option.

Lower the seatback to the maximum

If you want to have a good rest, lower the seat back as far as possible. Of course, it is worth making sure that the person sitting behind you does not mind. If you sit even for one hour at a right angle, it can cause back pain, not to mention long flights. On the other hand, if you sleep with your head on the table or the back of the front seat, it will be bad for your neck and spine.

Warm and comfortable clothing

For a sound sleep on board, wear loose-fitting clothing. If the plane does not provide blankets, bring a warm sweater and socks with you. It is often cold in the cabin, which can interfere with your sleep.

It is better to fasten the seat belt over clothing

This will not make your sleep more comfortable, but in case of turbulence, the flight attendants will not wake you up to make sure you are safe.

Sleep accessories

Light and noise are the main factors that can interfere with your sleep. Therefore, use blindfolds and headphones. In order not to strain your head and neck, use a special pillow, or, alternatively, a rolled scarf.

Put your gadgets away

You should not start watching movies on your phone, because the blue light from the screen wakes up the brain. Take a paper book, and preferably a boring one, in order to fall asleep faster. You can also use an audio file with soothing sounds (birdsong, rain).

Food and drink

If you want to sleep soundly, don't overeat on board. Choose light and healthy food. From drinks it is better to drink tea, for example, herbal, or plain water. Forget about coffee or alcohol: alcohol can calm you down, but it will affect the quality of your sleep.

The plane is one of the fastest modes of transport. In a short period of time, it will deliver to anywhere in the world. However, despite this, not all people can tolerate flights, and some are simply afraid. Especially there is discomfort when you need to drive all night or more than 7-8 hours.

Many people cannot sleep during the flight, so they try to resort to the use of sedatives. sleeping pills. Some say that it is not recommended to take sleeping pills on a plane, because. this negatively affects the body, others suggest using alcohol to calm down.

Indications for use

Sedative drugs are prescribed for sleep disorders of various etiologies, as well as at bedtime with severe overexcitation nervous system. They are also recommended for people who often change time zones, which leads to disruption of biorhythms.

Flaws: there is a percentage of the occurrence of allergies

Contraindications: Not.

I have flown over 2 million kilometers. Regularly had to make long-haul flights in the economy class cabin. The main problem was that I could not sleep even on flights of 12-14 hours. I had to drink a decent dose of alcohol, but with my frequency of flights, health would not last long. And it was impossible to work after such a flight. And then I developed a technique to increase comfort. Now I most often make long-haul flights in business class, but here my methodology is quite applicable.

How to make the flight more comfortable? How to sleep on an airplane? I place special emphasis on sleep, because it is thanks to sound sleep that your flight will be easier and faster. And upon arrival you will be able to work or rest. There are a lot of things on the plane that prevent you from falling asleep. Let's work together to create maximum comfort for your body so that it can fall asleep.

1. Before the flight, do not sleep for a long time. Better get up an hour earlier. This will not harm your body in any way, but on this day you will be a little more tired.

2. Choosing a seat in the cabin. If you don’t want neighbors to regularly climb over you or push conductors and passengers wandering around the plane, choose a seat by the window. I love emergency exit seats. Escape hatches most often have a small but comfortable recess that I use for a cushion. In addition, at the emergency exit, the distance between the seats is greater. Another plus is that in many modern medium-haul aircraft (A319-320-321 or Boeing 737), the seats in front of the emergency exit do not recline. The passenger in front of you will be extremely uncomfortable, for which you will be very good. On such aircraft, flights are often made for 5-6 hours. To determine the most comfortable seat on the plane, I use information from the airline's website or a very useful smartphone application from TripAdvisor - SeatGuru. You can enter the flight number and the program will show all the pros and cons of your aircraft cabin. True, charter flights and many flights across Russia are not available there, but then you can study the cabin by type of aircraft.

3. Clothes. What matters is what you fly in. During the day you could have business meetings, you will most likely be wearing uncomfortable clothes for relaxing. Take soft things with you. A thin fleece training suit is best. It's warm and cozy. Nothing will press. Stock up on disposable slippers, although some airlines even in economy class may distribute a personal amenity kit in which they can be. But in order not to tempt fate, it is better to have everything with you. Before boarding the plane or in the toilet on board, change your clothes. Dear ladies, believe me, no one will look askance at you, moreover, half the plane will envy you. Be sure to bring warm and soft socks with you. She sleeps much better when her feet are warm. Airplanes are often cold.

4. Bedding. I always take my favorite thin Scottish lambswool blanket with me. Firstly, I feel at home in it. Secondly, I simply shy away from using public airplane blankets. Be sure to take a pillow. The usual inflatable travel pillow, but with a very pleasant coating. The pillow should not only be pleasant to the touch, but also fit your neck. Feel free to try on the pillow when buying. Also has an eye mask. great importance. It should not put pressure on the face, be soft and close the eyes well from the penetration of light. I use a mask from an Emirates plane. Very comfortable.

5. Noise isolation. The old reliable way - earplugs. But now I'm using Bose QuietComfort 15 headphones with good noise cancellation. I turn on calm music and immerse myself in my world. I love to fall asleep to the sounds of nature - forests filled with birds singing. Complete inner peace.

6. Getting ready for bed. I never try to sleep before take off. Still, something will wake you up. Most often on takeoff shakes. The conductors read out a bunch of all sorts of useful and not very information about the flight. As soon as the plane gains altitude and they are allowed to move around the cabin, people will run to the toilet, the crew will start delivering drinks and food, while continuing to broadcast useful information to the entire cabin. All this will annoy you. Wait this moment. Read a good book or watch a movie. Be sure to eat. On a full stomach, as you know, you sleep much better. After eating, do not forget to go to the toilet. Wash your face. Brush your teeth. Do whatever you normally do before bed at home that your body is used to. Now sit back, recline your seat, put on warm socks, wrap yourself in a blanket so that the seat belt is on top of the blanket, buckle up (then in case of turbulence you will not have to be conductors), insert earplugs or wear headphones with pleasant music, an eye mask and good night…

7. If you are afraid of flying or have had a busy day, then a small amount of sedatives will not hurt. But don't drink chemicals. Well helps Novo-Passit. This will relieve stress and help you sleep. Just check with your doctor before you go to the pharmacy. He will probably recommend a drug that is more suitable for you.

8. Earn miles to upgrade to business or first class!

Here are 8 easy steps to help you fall asleep on a plane or just make your flight more comfortable.

Find cheap flights

Good news: you bought your plane tickets and are looking forward to your dream trip. Bad news: the flight is long, or overnight, or super-early, and you are not one of the lucky ones who sweetly fall asleep as soon as the plane takes off from the ground. You probably already know all these “life hacks”, they say, buy earplugs and a mask, take a pillow, or better, book a seat in business class, where the seats are more comfortable. Thank you, cap, we have a couple of more relevant tips.

Remember how you sleep and buy the appropriate seat. Even if you fly with Ryanair, save a few euros to. When unsure, rely on Seatguru . If at home you sleep on your right side, take chairs on the right side and vice versa. No need to chase places at the very beginning - a mother with a small child will be put there with a 100% probability, which usually does not contribute to sound sleep. The armchair by the window is the most trump card - you can lean against the wall and close the porthole shutter so that there is less light.

Choose the right position. It is best to recline the seat all the way back (no wonder it was placed at an angle of 135 degrees) to normalize the pressure on the spinal discs. The second place in the ranking of the best sleeping positions is sitting up straight with your back at an angle of 90 degrees (have pity on the neighbor in the back!). The only point: if you have a weak abs, your lower back will not receive any support - and you will wake up with pain in the very bottom of your back. To avoid this, ask the flight attendant for a blanket and put it under your back in the lumbar region. Please don't cross your legs.

Flip your pillow. Rotate the inflatable pillow so that it is between your chin and chest, and your neck is snug against the chair. Usually it is already ergonomic enough to sleep without an extra pillow. The fixed chin will save you from sudden awakenings when the plane enters the turbulence zone.

power off. Tablets in armchairs, mobile phones, tablets - try to get rid of all the blue screens that keep your brain and eyes in suspense and prevent you from falling asleep. Leave only the player, where you first download some sounds of the forest or “white noise”.

Do what you normally do before bed. Brush your teeth, think about how your day went, read a book or scroll through a Facebook feed carefully saved in advance like Pocket. Change into comfortable clothes, take off your shoes. Just please, take care of the psyche of others and do not put on pajamas.

Don't overeat. We know it's difficult, especially if food is included in the ticket price, but it's best to eat a hearty meal at least two hours before bedtime.

Instead of alcohol - herbal tea. And although you already know how to drink properly, try not to do this, because in this case you will not be able to fall asleep quickly. Limit yourself to something soothing like herbal tea.

The reader of my blog might think that my life consists solely of trips to different countries. Actually it is not. . So every hour of vacation is on my account, and I simply cannot spend several days getting used to the new (or old) time zone. Therefore, it is very important for me to be able to sleep on airplanes.

This skill did not come to me immediately, but having perfected it, I suddenly realized that the whole world was open before me.

Now I can plan trips that would seem absurd to many. Drive? No problem! Or ? ? ? Pro . All this is possible if you learn to sleep on board an airplane!

Today I will share with you my methods. Maybe someone will come in handy. The longer the flight, the easier it is to oversleep some part of it. For example, it took 18 hours to fly to Singapore, I managed to sleep twice. But if you really need it, you can sleep on a four-hour flight. Less than that doesn't make much sense.

There are two very important components to the success of air sleep: need and possibility. Need is how much you want to sleep, and opportunity is how comfortable you are to sleep in the place where you are flying. Of course, they are interconnected: if you really want to sleep, then you can fall asleep even in the cramped and uncomfortable chair.

This is how I sleep in economy seats. Therefore, I never take a seat in the front row, or immediately after the wall, which my knees cannot reach. (It is also because they force all hand luggage to be removed on the mezzanine.) It is not convenient for me to sleep sitting, stretching out my legs, I always have to rest against something. Sometimes I even open the table and put my legs right on it - but otherwise my posture is stable:

This hood is no coincidence either. It can be pulled over the eyes, and the light will not interfere when the neighbor decides to solve Sudoku in the middle of the night. (But I don't like eye masks.)

I know that there are people who, on the contrary, like to lean their heads on the table (I sometimes do this myself, but I can’t stand it for a long time, it’s not very convenient for me). If you sit by the window, you can also lean on the wall. And some just simply sitting stretch their legs and sleep - with a pillow that is worn around the neck. Be that as it may, everyone has their own way of sleeping in economy.

But the maximum opportunity to sleep, of course, is for business class passengers, one in which the chair turns into a bed. Here you can fall asleep even with the minimum need for that. (I recently described five ways the average person can fly business class.)

But just because you're flying in economy class, that doesn't mean you can't take it easy. It happens that in the economy you can grab a whole row and raise the seat handles. Then sleeping is almost as comfortable as in an expensive business, you can stretch out to your full height. (This is another reason not to sit in the front row - there the arms of the chairs do not rise, because tables and monitors are hidden in them.

In principle, in order to fall asleep, two places are enough, you just have to curl up. It's amazing what acrobatic tricks adults, it would seem, people who want to fall asleep, are capable of.

As for the need to sleep, there are only two ways to increase it: not getting enough sleep, or taking sleeping pills. For a special thermonuclear effect, I advise you to use both.

With "lack of sleep" everything is clear. If the flight is in the evening, you can only sleep a few hours the night before. If the flight is in the morning, then you can not go to bed at night before it. At the same time, you will have a lot of time to pack your suitcase / backpack.

As for sleeping pills, you have to be careful here - usually it's for a good eight hours, so on shorter flights it may not be the best option. But on the other hand, on long ones it helps a lot, especially in order to adjust sleep to the time zone of the destination (this The best way overcome jetlag).

Personally, I use NyQuil tablets - they are actually for flu and colds, but contain sleeping pills (originally appeared in the 1960s so that the patient could sleep well). These pills are sold in America without a prescription, they are beautiful Green colour and are easily swallowed. One tablet is enough for me, which I drink with some alcohol to heighten the effect. After half an hour - forty minutes sleep is guaranteed. (Yes, I know that drinking with sleeping pills is generally not recommended.)

In my opinion, NyQuil is not sold in Russia, but a similar sleeping pill is contained in a medicine called Donormil. So check with your pharmacy.

Well, perhaps that's all. The main thing to remember the formula:

Successful Sleep(on the plane) = Possibility + Need

So forward to a brighter future! The whole world is yours.

PS: If you have your own special methods, please share!