How to get a good night’s sleep when you’re flying long-haul in economy

Yes, even when the person next to you sounds like a small freight train
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While long-haul travel can mean the beginning of an exciting adventure, getting to your destination is often the hardest part.

As a London resident whose family resides on the opposite side of the world (hey there, New Zealand), long-haul travel is something I know all too well.

Sleeping on planes is an art form in itself and takes a great deal of forward-planning.

Here are some top tips from Virgin Atlantic and the Sleep Council for getting your forty winks while you still can't afford First Class.

Before the flight …

Eat right

The day before your flight, make sure you eat three balanced meals including plenty of fresh fruit, vegetables and protein. Before you hop on your flight, resist carb-heavy and processed food (as temping as that pre-flight McDonald’s breakfast routine is) and look for healthier options. Food plays an important part in setting body clocks which could make all the difference when trying to sleep on a plane.

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Get into the right frame of mind

Relax before you get on a plane. Airports can be a high-stress environment, so tap into a meditation app before you board to clear your mind.

During the flight …

Check the time of your destination

Knowing what time it is at your destination can do wonders. Try to eat according to what time it is at said destination to help adjust your body clock to the new time and help fight jet lag.

Dress in comfy clothes

While people will tell you that dressing up can get you upgraded (probably your parents who just want you to look presentable) this rarely works so opt for comfy clothes on the flight to help you sleep better. Once ready for sleep, make sure your chair is as reclined as possible and your legs are stretched out.

Have a wind-down routine

Similar to your nightly wind-down routine at home, read a book, dim the lights and relax for half an hour before you head to sleep. Or pop in your headphones and listen to calming music to block out the noise of the plane. Routines that are associated with sleep signal to the brain that it’s time for some shut eye.

Use the items in your amenity kit

Most airlines provide a pillow and blanket, so use them. This will help you feel snuggly and ready for sleep.

They should also provide an eye mask and ear plugs, both of which can aid sleep.

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Use soothing scents

If you have a small lavender roller ball you can take this on board to use on your pressure points to help you sleep – lavender is known for its calming and sleep-inducing properties.

Drink up

Water we mean. Staying hydrated is imperative when flying to prevent dehydration and help mobilise your energy reserves. While you may think alcohol can aid sleep, it will make you feel drowsy initially but will eventually disturb your sleep and make you feel thirsty.

Turn off the tech

Whether it’s your tablet, phone, laptop or the screen in front of you, turn it off. The light keeps your brain awake making it harder to sleep.

Relax before you sleep

Once all the above is done, spend 10 minutes doing deep breathing exercises like the 4-7-8 technique. This is where you breathe in for four seconds, hold the breath for seven seconds and release it for eight seconds.

After the flight …

Wake up half an hour before you land

On most long-haul flights, breakfast is served half an hour to half an hour before the plane lands and this will generally wake you up. Head to the bathroom and splash some cold water on your face to feel refreshed.

Get fresh air and drink plenty of water

Once arrived, use light to re-set your body clock, get some fresh air and drink plenty of water.

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