Booking a seat on a flight can be expensive, and once you're on it, it can be hard to sleep. But experts have some tips to make sure you arrive holiday fresh.
Sleeping upright without your comfy mattress or pillow is already a challenge. Add in the cabin noise, which can reach a whopping 85 decibels, and those bright overhead lights, and you've got a recipe for a restless flight.
And the experts say that often the cheap seats offer the best sleep - as they are above the engine.
Martin CEO and sleep expert at MattressNextDay, says: "Booking a seat above the engine can actually lead to better quality sleep. The gentle, consistent hum can act as a sort of white noise, helping to lull you into a peaceful slumber. This concept is similar to how some people use white noise machines at home to improve sleep quality.
"It's not just about the noise - the vibrations from the engine can also help create a soothing environment. Plus, seats above the engine often experience less turbulence, which can be a bonus for those who get anxious during flights."
He also advises a 30-minute walk around duty-free or at the gate: "Always head to the airport early to account for any delays, but a short walk before getting on your flight can also help you sleep better once you've settled in. Before you board, spend 30 minutes walking around the airport – whether it's duty-free, the lounge, or just a quick lap around the terminal.
“Studies show that just half an hour of moderate exercise can help you sleep better, and further studies have proven that women who take more steps throughout the day experience deeper sleep. So that simple 30-minute stroll will help your body prepare for rest.”
It's also worth preparing a sleep kit beforehand.
"A well-prepared sleep kit can make all the difference," Martin explains. "Flight socks are a key component of this kit, with previous studies confirming that flight socks can halve the number of times you’re woken up on a plane. By wearing flight socks during the day, you can prevent fluid building up in your legs, which travels up the body when lying down, causing snoring.
"In addition to flight socks, include an eye mask to block out harsh cabin lights, and a good memory foam travel pillow for proper neck and head support, so that you don’t wake up with a stiff neck.”
He also advises changing the time on your phone and watch as soon as you sit on the plane.
"As soon as you board, set your watch to your destination's time," he says.
"This simple act can help your body's circadian rhythm – your internal sleep-wake cycle – start adjusting to the new time zone. It's a great way to minimise jet lag and help you sleep at the right times during your journey.
"Our bodies are incredibly adaptable, but they need a bit of help sometimes. By changing your clock early, you're giving your body a head start on adjusting to the new time zone. This can make a big difference in how well you sleep and how quickly you recover from jet lag."
While wireless earphones are smaller and, therefore, easier to pack, they could prevent you from getting a good sleep whilst flying.
Martin advises: “They're less likely to fall out while you're sleeping, and many offer excellent noise-cancelling features to block out that cabin chatter."
"Noise-cancelling headphones are particularly effective in environments with high background noise. They help create a peaceful bubble around you, allowing you to focus on your own audio and tune out distractions. Plus, with wired headphones, you don't have to worry about them running out of battery mid-flight."
It might be tempting to have a drink to help you relax, but experts caution against it. "Alcohol might make you feel sleepy initially, but it actually disrupts your sleep quality. Stick to water instead – it'll keep you hydrated and help prevent that annoying scratchy throat many of us get from the dry aeroplane air.
"Alcohol can interfere with your sleep cycles, leading to lighter, less restorative sleep. It's better to stay hydrated and avoid the hangover that comes with drinking at high altitudes. Plus, water is essential for maintaining healthy blood circulation during long flights."
And don't forget your comfy clothes.
"Loose-fitting clothes are a must when flying," Martin shares. "They allow for better blood circulation and give you the freedom to find a comfy position in those cramped aeroplane seats."
He adds, "Wearing comfortable clothing is essential for reducing discomfort and improving sleep quality. Tight clothes can restrict movement and cause pressure points, which can wake you up during the flight. By dressing comfortably, you're giving your body the best chance to relax and sleep well."
Kora Habinakova, a sleep expert from Sleepseeker, also recommends a good travel pillow: "A supportive neck pillow can significantly improve your comfort while resting on the plane. Look for memory foam or inflatable travel pillows that provide adequate neck support. If you’re reading a book or using your phone or laptop while flying, it’s easy to end up with your head bent forward.
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"Such a posture places considerable strain on your upper spine, and the effect spreads to the rest of your back. As a result, you might experience neck soreness, headaches, and shoulder stiffness.
“Getting quality sleep on planes can be challenging due to sleeping upright in cramped spaces, with noise, and uncomfortable seats. However, there are some ways you can improve your chances of getting some rest during your flight. Everyone's sleep preferences are different so it's best to experiment with a few different strategies to find one that works best for you."
She also has a tip when choosing your seat: "If possible, choose a seat away from high-traffic areas like restrooms and galleys to minimise disturbances and aim for a window seat as you can rest your head against the window for support.”
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