The 7 best tricks for sleeping in the plane

Try these tricks to catch some rest on your next flight.


People have different priorities when they fly. If you are flying solo, and no companion at 30,000 feet, sometimes sleep is the best activity.

But to the rest in the air can be difficult with increasinly tight seats, not to mention unruly seatmates.

If you don’t want to spend the two days after your flight to recover from it, try some of these tips for an inflight snooze.

Some of the hacks may be clear — no coffee, alcohol or unhealthy eating. Others often overlooked.

Don’t be shy, and the backrest of your chair as much as possible to cover your face to block all types of light affect the ability of the body to produce melatonin, make sure that you are hydrated– and forget about entertaining yourself with the small screen in front of you.

1. Avoid alcohol.
Alcohol is eliminated from the body quickly, and causes withdrawal symptoms two or three hours later, that’s a negative response. You’ll wake up often, albeit briefly, and not even remember. But still, the quality of your sleep is low. Studies have shown that in healthy people, acute high doses of alcohol disrupt sleep. Alcohol disrupts your sleep patterns by affecting the ability of the body to return to homeostasis, the normal functions.

2. Don’t Drink caffeiene.
Coffee wakes you up, increases alertness, and helps you stay focused — all of which are obviously bad if you want to sleep. The safe amount for most healthy adults is 300 to 400 milligrams per day, which is equivalent to two 5-Hour Energy shots, a Starbucks Venti coffee, or two and a half 16-fluid ounce Monster energy drinks.

3. Have some herbal tea.
Herbal tea, as long as they are decaffeinated, you relax and make you sleepy. Green tea contains theanine, an amino acid that promotes sleep. Many people prefer valerian or chamomile tea. Valerian is a common ingredient in products promoted as mild sedatives and sleep aids for nervous tension and insomnia.

It is not what you are doing. It’s the way you do it.#Organic #herbal #tea

— wise owl tea (@wise_tea) December 7, 2016

4. Put your feet up.
This is especially true for the shorter people if your feet likely will not rest firmly on the ground. Use your bag as a footrest if necessary. Larger people should try sitting on a pillow. If you can, curl up in your chair, just as you would do on the couch at home. Take off your shoes for extra comfort, if you want– but be aware of your smelly feet and seatmates.

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5. A sleep-inducing snack.
Don’t eat too much. A bloated abdomen feel very uncomfortable and can get in the way of having a decent sleep. A small snack of the foods that contain natural substances that help bring on sleep. These include bananas, cherries, hummus, yogurt with walnuts and honey.

Bananas .. many health benefits and reasons to add them to your diet #Superfood #Nutrition #Diet #Wellness #health

— Healing Of Mind And Body (@HealingMB) 12 December 2016

6. Not get of the front seats.
Research by EasyJet shows that the most in-demand seat on a plane is 7F in the vicinity of the front of the plane. In general, people will always try to sit in the front because that means that they are off the plane faster. But if you want sleep, avoid the busy front section. This is near the toilets, where the crew prepare food and drinks, and where parents with small children are likely to sit. None of these activities are likely to lend themselves to quiet time.

Best seats in a plane: right behind the emergency exit. In case of a crash gets you off first and you’re not responsible for any life.

— Dillazilla (@thelegitniki) November 3, 2016

7. Wear loose clothing.
Dressing comfortably for your flight should be a no-brainer. Wear loose and stretchy clothes; try wearing a soft shirt and sure to wear comfortable undergarments. Loose outfits can also help to prevent deep vein thrombosis (DVT), which occurs if your traffic is limited. Keeping your blood flowing when you’re sedentary work is important for your health and comfort.

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