There’s nothing worse than a 12-hours long international flight across the ocean and your eyes wide-open throughout the journey with no hope of sleep.
Deprived of sleep, you will experience significant jetlag for at least two days. And, this could be a problem regardless of whether you are headed out on a family vacation or an International client presentation.
While having a sound sleep on an aeroplane is challenging, some practical tips help you ease some discomfort.
So, read on as we put forth proven tips for you to enjoy good sleep during a long International flight.
First things first, if you have a fear of flying, then you will probably be anxious during the trip. And, anxiety won’t let you sleep. There are several ways to fight anxiety but the most effective one being enrolling on an online fearless-flyer program.
An effective fear of flying course includes lectures from veteran flight captains and crew members that will help you deal with your claustrophobia, fear of heights, panic attacks, and fear of turbulence.
By undergoing the course, you will be able to deal with your fear permanently, so that the next time you fly with confidence.
The window seat is the most preferred pick if you have plans to sleep during your entire trip. Since the seat is against the wall of the aeroplane, you can lean on it.
You will have more space and won’t be nudged by your neighbour thus you can easily drift off. Those in the aisle and middle seat are often jolted by other passengers. Also, you will have some control of the window shade.
Think twice about opting for an exit row seat. Yes, you will get the extra room space, but the exit row seats do not recline.
#3 Skip the Caffeine
Especially, for a daytime flight — even when the slightest ray of light through the window is a distraction— you should stay clear of caffeine. You will find it baffling to sleep if the caffeine is coursing through the veins.
Avoid the temptation to have a cup of coffee before boarding the plane. Stick to water or lemonade and no alcohol.
For better sleep, you need to drown out all the surrounding noises. High-quality noise-cancelling sleep headphones are effective at preventing disturbance caused by the kids in the back seats or the chatting passengers.
Opt for wireless headphones which are Bluetooth enabled so that you can play the music via your smartphone.
You need to understand there is a fine line between staying hydrated on a long-haul flight and distributing your co-passengers now and then as you rush to the restroom.
But, during the long flight, you may get dehydrated if you are not taking enough fluids. Dehydration can lead to headaches and nausea eventually disturb sleep.
Do not count on beer for hydration.
#6 Bring an Eye Mask
The more you can block external plane elements such as plane noise and light, the more quickly you will fall asleep.
Buy an eye mask that blocks the lights from your neighbour’s laptop screen, also easily contours to your face for great comfort.
Avoid foods that are heavy on carbs and no spicy stuff, as such foods cause indigestion. The ingestion may cause anxiety which may not let you sleep.
You know your body better, so eat what is easy to digest and comfortable on the body before heading on to sleep.
Yes, the crew may give you a pillow, airline pillows are not too comfortable. You will sleep better and more comfortably if you bring your pillow.
Opt for a pillow that supports your slides. It would be helpful if your seat does not have a recliner option.
If all the above fails, there are several options for over-the-counter medicine to assist you in sleep. Take medicine prescribed by your doctor. Do a ground test to be assured that there are side effects before you pop the pill while on the aeroplane.
Khalil ur Rehman is a proud born and raised in Abbottabad. Khalil has worked as a journalist for nearly a decade having contributed to several large publications including the Yahoo News and The Verge. As a journalist for The Hear Up, Khalil covers climate and science news. [email protected]
Hottest places in the USA
You can find a lot of warm places out there in the United States. If you are interested in learning more about the warmest places out of them, you can follow this article. We will quickly highlight five of the warmest places that you can find in the United States as of now. Click here to ease the burden of these hot places.
Brownsville in Texas
Brownsville is a city in South Texas that is close towards the Mexican border and is situated just on western Gulf Coast. As a result, this city is rather far south. Although it is not the most southern city in the US, temperatures there may still become rather high, particularly in the summer. The typical high in the middle of July is 94.4°F. The warmest months are July and August, so avoid going then if you really want to escape the heat. In Brownsville, there are about 223 bright days each year. The US has 205 sunny days on average.
Dallas in Texas
Texas is a large and stunning state. But you guys, it’s hot as hell. The remaining four positions on our top list were occupied by four Texas communities. With 134 nights per year with temps over 90°F, Del Rio ranks fourth. The average temperature throughout the year is 81.6°F, as if that weren’t enough. Although not oppressively hot, it is still very warm. With 107 degrees in April 2019, Del Rio had its warmest April since 1984. Del Rio often has humidity, which makes it seem hotter than other sections of Texas which get more of a dry heat.
Nevada in Las Vegas
Las Vegas is one of the warmest places in the US, which is no surprise given that it is located right in the heart of the desert. Regarding the hottest temperature ever recorded, it was tied with Tucson. At one time, 117°F was recorded in both cities. But here, the average summer temperature is substantially higher, rising to 104.1°F. In addition, Las Vegas is the American city that is warming the quickest, per the Climate Central, a group that researches climate change.
Tucson in Arizona
On the nationwide list of the warmest cities in the US, another Arizonan City was ranked second. Tucson has above 90°F temperatures on at least 148 days annually, which equates to almost 12 full weeks of oppressive heat. The typical daily high in mid-summer is 100.2°F.
Unexpectedly, Tucson often has warmer winters than Phoenix. Tucson’s record high temperature is higher than Phoenix’s on 58 days on average every year, and almost all of these days come in the late autumn or early winter.
Scottsdale in Arizona
Phoenix is now the warmest city in America, per the climate data from a National Oceanic Atmospheric Administration. The city experiences above 90°F temperatures 169 days out of the year. And the scorching 122°F was the hottest temperature ever recorded. That is sexy as hell! On June 26, 1990, Phoenix saw its all-time high temperature of 122 degrees, which was recorded at Phoenix Sky Harbor Airport.
What causes Phoenix to get so hot? It’s because the valley’s surrounding mountains obstruct rain and clouds, allowing heat to accumulate under strong air pressure. Another factor is because it is close to the equator. Phoenix also is an Urban Heat Island (UHI), which would be a region where temperatures are continuously higher than those in the vicinity due to the presence of many concrete and asphalt structures and buildings that trap heat.
If you are planning to visit any of these, you should be ready to face extreme temperatures that exist. Hence, make sure that you don’t end up with any struggles with proper preparation.
Hamza Fazal is a reporter for The Hear UP. After graduating from the University of Abbottabad, Hamza got an internship at the NPR and worked as a reporter and producer. Hamza has also worked as a reporter for the Medium. Hamza covers health and science for The Hear UP.