{"id":118234,"date":"2023-09-03T21:20:04","date_gmt":"2023-09-03T21:20:04","guid":{"rendered":"https:\/\/cottontailsonline.com\/?p=118234"},"modified":"2023-09-03T21:20:04","modified_gmt":"2023-09-03T21:20:04","slug":"five-science-backed-techniques-to-help-travelers-sleep-on-a-long-haul-flight","status":"publish","type":"post","link":"https:\/\/cottontailsonline.com\/travel\/five-science-backed-techniques-to-help-travelers-sleep-on-a-long-haul-flight\/","title":{"rendered":"Five science-backed techniques to help travelers sleep on a long-haul flight"},"content":{"rendered":"

<\/p>\n

It doesn\u2019t matter if you\u2019re traveling for business or pleasure \u2014 for something that involves just sitting still for hours on end, flying long-haul sure is tiring.<\/p>\n

Experts define long-haul flights as those that last at least seven hours, and ultra-long-haul anything in excess of 12 hours.<\/p>\n

Professor Leigh Signal \u2014 an expert in fatigue management at Massey University, in Palmerston North, New Zealand \u2014 has shared her top tips for getting a good sleep in the air.<\/p>\n

Writing in the Conversation, she says: \u201cFor most of us, the prospect of a long-haul flight is exciting, mixed with a few nerves. Of course, you want to arrive fully rested and ready to go.\u201d<\/p>\n

Yet, she quipped, \u201call that time you\u2019re confined in a seat that\u2019s supposed to recline but feels like it hardly moves \u2014 while the seat in front seems to recline ten times lower than yours.<\/p>\n

\u201cSo, what can you do to get a decent rest?\u201d<\/p>\n

READ MORE: <\/strong> Three foods you eat during the day could be keeping you awake at night<\/strong><\/p>\n

<\/p>\n

Tip 1: \u201cAccept the situation\u201d<\/h3>\n

Prof. Signal says that her first piece of advice for trying to get a good night\u2019s sleep mid-flight is to manage your expectations.<\/p>\n

Unless you\u2019re flying in first or business class with the luxury of a \u201clie-flat\u201d seat, she notes, you\u2019re deeply unlikely to step off a long-haul flight having had a solid eight hours\u2019 sleep.<\/p>\n

She explains: \u201cHumans are just not well designed to sleep in an almost upright position.<\/p>\n

\u201cResearch by colleagues and myself has shown pilots \u2014 who get a bunk to sleep in during their in-flight rest breaks \u2014 have light and fragmented sleep.\u201d<\/p>\n

While this may seem rather alarming, Prof. Signal is keen to stress that the research has also shown that pilots still remain excellent at their jobs when they return to the flight deck, as even a short amount of light sleep is beneficial.<\/p>\n

Given this, Prof.Signal adds, \u201cany sleep you do get will help you feel and function better at your destination.\u201d<\/p>\n

<\/p>\n

Tip 2: It\u2019s all about timing<\/h3>\n

Exactly when you are flying can have a major impact on the ease with which you drift off \u2014 but watching when and what you have to drink can also make life easier.<\/p>\n

Prof. Signal explains: \u201cAssuming you\u2019re adjusted to the time zone the flight departs from, daytime flights will make sleep on board much harder, whereas nighttime flights make sleep easier.<\/p>\n

\u201cAll humans have a circadian (24-hour) time-keeping system, which programs us for sleep at night and wakefulness during the day. Sleeping (or waking) against this biological time-keeping system poses significant challenges.\u201d<\/p>\n

Good times to try to drift off, she added, include the middle of the afternoon, when the body has a natural decrease in alertness, and in the evening once the dinner service \u2014 and the associated light, noise and movement \u2014 has come to an end.<\/p>\n

Avoiding both coffee and alcohol is also wise, Prof. Signal said. Even regular coffee drinkers experience lighter sleep after drinking coffee, she explained.<\/p>\n

The expert added: \u201cOn the other hand, alcohol makes us feel sleepy, but it interferes with our ability to have REM sleep.\u201d<\/p>\n

This period of sleep \u2014 named for the rapid eye movements associated with it \u2014 is when we dream, and is an essential part of a good night\u2019s sleep, along with the various depths of non-REM sleep.<\/p>\n

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<\/p>\n

Tip 3: Be prepared<\/h3>\n

Just as one can prepare a good sleep environment at home, you can do the same thing when in the air.<\/p>\n

Prof. Signal explains: \u201cWear comfy layers, so you can take things off if you get too hot or put things on when you cool down \u2014 and hang on to that blanket instead of losing it under your seat.<\/p>\n

\u201cLight and noise disturb sleep, so pack eye shades and earplugs, or a noise canceling headset, to block these out.\u201d<\/p>\n

It can be beneficial, she said, to practice using these for a few sleeps at home first, so you can get used to wearing them.<\/p>\n

As anyone who\u2019s ever tried to fall asleep on a plane or train will know, one of the worst parts of trying to drift off sitting nearly upright in a chair is the lack of decent neck support.<\/p>\n

Prof. Signal comments: \u201cA normal and necessary part of the falling asleep process is relaxation \u2014 including our neck muscles.<\/p>\n

\u201cTry supporting your head with a neck pillow or, if you have a window seat, against the aircraft wall.\u201d<\/p>\n

She jokes: \u201cUnless you know the person in the next seat well, they are probably not a good option to prop you up!\u201d<\/p>\n

<\/p>\n

Tip 4: Sleeping pills and melatonin can help<\/h3>\n

Prof. Signal said: \u201cSome people find taking a sleeping tablet, or melatonin, can help on a plane. This is a very personal choice.\u201d<\/p>\n

Sleeping pills are essentially minor sedatives, and help guide you into the arms of Morpheus by slowing down the body and brain\u2019s functions and making you drowsy and relaxed.<\/p>\n

In contrast, melatonin \u2014 which can also help with jet lag after a long-distance flight \u2014 is a hormone that our brains rely on to tell us when it\u2019s nighttime.<\/p>\n

The risk with taking melatonin for a flight is that, depending on dosage and timing, it can also shift your circadian clock in such a way that puts you even more out-of-sync with your destination timezone.<\/p>\n

Taking the hormone in the afternoon and evening can shift your body clock earlier (eastward), whereas taking it in the morning has the opposite effect.<\/p>\n

Accordingly, Prof. Signal added: \u201cBefore taking sleeping medication or melatonin you should see your doctor, and only take what\u2019s prescribed for you.<\/p>\n

\u201cMany sleeping medications do not allow perfectly normal sleep to occur and can make you feel groggy and drowsy after waking.\u201d<\/p>\n

Tip 5: \u201cDon\u2019t try to force it\u201d<\/h3>\n

Finally, Prof. Signal said: \u201cIf you wake up and are struggling to go back to sleep, don\u2019t fight it.<\/p>\n

\u201cTake advantage of the in-flight entertainment. This is one of the few times sleep scientists will tell you it\u2019s okay to turn on the technology \u2014 watch a movie, binge-watch a TV series, or if you prefer, listen to music or read a good book.<\/p>\n

\u201cWhen you feel sleepy, you can try going back to sleep, but don\u2019t get stressed or worried about getting enough sleep.\u201d<\/p>\n

She concluded: \u201cOur brains are very good at sleeping \u2013 trust that your body will catch you up when it can!\u201d<\/p>\n

Follow our social media accounts on https:\/\/www.facebook.com\/ExpressUSNews and @ExpressUSNews<\/strong><\/p>\n

Source: Read Full Article<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

It doesn\u2019t matter if you\u2019re traveling for business or pleasure \u2014 for something that involves just sitting still for hours on end, flying long-haul sure is tiring. 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