Flight attendant recommendations for improved airplane slumber:
# Catching Z's at 30,000 Feet: Secrets from the Cockpit Crew
Navigating life in the sky ain't for the faint-hearted. Flight attendants have been through the ringer, and they've mastered the art of travel - even in today's gritty commercial air travel era. So when these seasoned experts share their sleeping strategies for the friendly skies, it's time to pay attention.
Whether you're bracing for a midnight flight, journeying halfway around the globe, or simply dreaming of a snooze on a shorter hop, here's the lowdown on the tricks flight attendants swear by to snooze at 30,000 feet.
Dress for Sweet Dreams
One of the simplest ways to improve your shut-eye on the wing? Dress right. Katie Storck, a flight attendant with more than a decade of miles under her wing at Southwest, advises layering up. "Airplane temps can swing wildly, so layer up with a hoodie or snug wrap that can also double as a makeshift blanket," she says. Comfy joggers, socks, and slip-on shoes are the perfect sleepwear companions.
Accessorize for Comfort
Storck isn't shy about splurging on accessories, especially when it comes to neck support. "Cheap pillows aren't worth the coin," she says, recommending investing in a quality pillow that's flight-worthy.
Weighted eye masks are another game-changer, according to Delta flight attendant Andrea Davis. "Not only do they block the light, but the weighted beads inside can help calm your mind," she says. Storck recently discovered a sleep mask with built-in Bluetooth technology for an insulated sleep sanctuary.
Sink into Silence
background noise can make snoozing a struggle. Storck suggests slipping on some soothing tunes over earbuds or headphones to drown out the plane's roar. Davis opts for earplugs for a simpler solution: "Flight attendants do their best to take care of noise, but sometimes it's nice to have your own stash," she says. Noise-canceling headphones are popular among jet-setters for a good reason. Combine them with white noise, meditation tracks, or your favorite lullabies, and you've got your own private sleep pod.
Time It Right
The timing of your Zzz's is just as crucial as the quality of sleep, especially on long-haul international flights. To help adjust to your destination's time zone, try to stay awake until it's your bedtime there, powering through the first few hours of the flight. Then, nod off strategically to help your body's internal clock reset. Apps like Timeshifter can guide you through the process.
To catch some shut-eye when your body thinks it's wide awake, some travelers swear by melatonin supplements or calming teas. Just steer clear of booze and caffeine, which can wreak havoc on your sleep cycle.
Make Your Seat a Dream Machine
When possible, choose a window seat for a solid slumber. Leaning against the wing supports and controlling the window shade keeps disturbances at bay. Taller travelers may want to snag a bulkhead or emergency exit-row seat for extra legroom.
But if you're stuck in your seat, make the most of it. "Supporting your neck while sleeping upright can help you catch precious Z's," says Storck. Her trick? Buckle your seatbelt over a blanket so flight attendants won't need to wake you to ensure you're buckled up.
Prep for Sweet Dreams
Establishing a consistent bedtime routine helps signal your body it's time to catch some Z's, whether you're in your own bed or a cramped airplane seat. Stick to an eye mask, favourite podcast, and herbal tea, and dim your personal light and stow your tray table to tell your brain it's time for dreamland. "Being cozy and comfortable will relax you and help you sleep easier," says Storck.
Pro Tips:
- Bring your pillowcase: Check out the latest travel trends and why everyone's toting their pillowcases this summer.
- Pack These Essentials: Discover the nine things every flyer should carry on board.
Enrichment Data:
Flight attendants share several tactics for improving sleep quality during flights:
1. Dress Appropriately
- Dress in layers to adapt to fluctuating cabin temperatures. A hoodie or big wrap can work as a makeshift blanket or pillow, while joggers and socks help settle into sleep mode[2].
2. Invest in Quality Accessories
- Opt for a quality neck pillow to avoid neck strain, and use earplugs or headphones to block out noise[2].
3. Select the Ideal Seat
- Pick a window seat to lean on the fuselage and reduce interruptions. Bulkhead or emergency exit-row seats offer more legroom[2].
4. Create a Pre-Sleep Routine
- Employ an eye mask, listen to calming podcasts, and sip herbal tea to cue sleep. Dim lights and stow tray tables to trigger relaxation[2].
5. Try Supplements and Calming Aids
- Consider melatonin or calming teas to assist with falling asleep. Steer clear of alcohol and caffeine, which can disrupt rest[2].
6. Leverage Olfactory Conditioning
- Utilize a pillow spray with a familiar fragrance to leverage olfactory conditioning and associate the scent with sleep[1].
Additional Tips:
- Fly Nonstop: Direct flights offer uninterrupted sleep, aiding in battle jet lag[4].
- Schedule Flight Times: Overnight flights align with natural sleep cycles[4].
- Stay Comfortable and Secure: Buckle your seatbelt over a blanket to stay cozy and undisturbed during the flight[4].
Whether you're a frequent flyer or just setting out on a long journey, creating a comfortable environment can help catch some Z's at 30,000 feet. Katie Storck, a veteran flight attendant, recommends investing in quality accessories like a neck pillow and earplugs to ensure a restful flight. Additionally, creating a pre-sleep routine with an eye mask, calming podcasts, and herbal tea can help signal your body it's time for sleep, even on a plane.
