8 Proven Tips to Have a Sound Sleep During a Long-Haul International Flight

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.

#1 Overcome Your Phobia of Flying

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.

#2 Choose Your Seat Wisely

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.

#4 Bring Noise-Canceling Headphones

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. 

#5 Hydrate

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.

#7 Watch What You Eat

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.

#8 Pack a Pillow

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.

Final Piece of Advice

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.