These tips will help when flying on a plane
A plane is no place to get a good sleep, not unless one is flying 1st class or where one has the knack of knocking off anywhere. Tightly packed like cattle in economy class with noise all around, sleep is hard to come by. The usual outcome, upon reaching one’s end destination, and when deprived of sleep, especially after a long flight… is exhaustion and jet-lag. It doesn’t have to that bad though if one follows some scientific-based suggestions for how to get some restful sleep on a plane, as listed below:-
Remain at the correct temperature According to science, the most favourable temperature to get optimal sleep when flying hovers between 60 and 67 degrees Fahrenheit. Aircraft cabins are usually kept between 71 and 75 degrees. However, the temperature in different zones of the cabin fluctuates including when the plane takes off, is in flight and when landing. Research done reveals that nearly 60% of planes experience temperature swings as much as 50 degrees. Hence, it is recommended that passengers dress in light, loose and easily removable layers of clothing, to prevent feeling hot and carry a sweater/scarf to prevent becoming cold when the aircraft cools. Furthermore, wearing bed / foot socks with shoes removed, can lead to slightly higher sleep efficiency, fewer awakenings and add another half-hour of sleep.
Eliminate blue light and dim white lights A study by Harvard University found that blue light emitted by phone screens alters your circadian rhythms and suppresses melatonin – the hormone responsible for one’s sleep – wake cycles, So, unplug yourself from phones, tablets and other mobile devices. An article published in the Journal of Clinical Endocrinology and Metabolism claims that exposure to room light shortened melatonin duration by about 90 minutes, So dim the lights as much as possible and block out the light.
Listen to pink noise and wear noise-canceling head / earphones Instead of your much-loved playlists, listen to pink noise, (pink noise is a constant sound in the background. It filters out things that distract you, like people talking or the airplanes engine noise). Unlike white noise which plays evenly at the same frequency, pink noise, as revealed by a study on front Neurology, found that listening to pink noise decreased the time participants took to fall asleep - by 38%. White or natural light can delay sleep. Airplane noise can be very loud - it’s like listening to a vacuum cleaner operating continuously. As per the American Speech – Language Hearing Association, a cruising plane emits 85 decibel, and can create sleep disturbances. A pair of noise – cancelling headphones or earplugs can mute the rumble of the engines..
Say no to alcohol and caffeine: and yes to hydration If you think good booze is the answers for a good snooze…think again! While it can initially lull one into a slumber, alcohol is said to lead to less deep sleep, more awakenings plus make you wake up feeling groggy and dehydrated. Avid snorers are advised to avoid alcohol, as liquor helps to relax the airway muscles and lead to louder snoring. Dehydration - is one of several in-flight demons that can result in dry air irritating the eyes and nose resulting in further limitations of getting a decent sleep. The humidity in a passenger cabin is low (less than 20% whereas the recommended humidity ranges in homes is 30% to 50%. The dessert like conditions within the confines of the cabin can dry one’s nasal passage and disturb catching sleep. So, either use nose drops or if not, inhale a cup of hot tea or water. Experts recommend drinking eight (8) ounces of water for each hour spent in the air to compensate the dry air on board.
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