Flying

Notes on being in an 🛩.

Sleeping better

  • Stay cool

    • Wear layers

  • Bring, wear fuzzy socks

  • Avoid blue light

  • Sleeping mask (ideally cool/breathable)

  • Pink noise

  • Maybe try Bose headphones for noise cancellation?

    • or earplugs

  • Don't cross legs

    • Keep area for feet free, so you can stretch

    • keep both legs straight, with slight bend in knees

  • Recline 40 degrees

  • Use arm rests

    • Takes pressure off back, which commonly prevents sleep

  • Lumbar support

    • Use pillow or clothes for lumbar support

    • Natural S-curve of spine

  • Neck pillow that supports the chin

  • Meditate

  • Window seat can help

    • Something to lean against

    • People not waking you up to crawl over you

  • Alcohol hurts

    • More awakenings, worse sleep quality, less deep sleep

  • Avoid the last row (might not recline)

  • Pick a flight that matches sleep cycles best

  • No caffeine

  • Unfortunately, alcohol isn’t the answer for airplane sleep. While it can initially lull you into slumber, studies show that alcohol can lead to more awakenings, worse sleep quality, and less deep sleep. Plus, you will wake up feeling dehydrated and groggy, amplifying the dreaded jet lag. (source)

  • Experts also recommend drinking 8 ounces of water for each hour you’re in the air to combat the dry air. (source)

  • A study in the Journal of Strength and Conditioning Research found that resistance training in particular that decrease times woken up after initially falling asleep. (source)

  • If it’s a long flight, consider setting a watch or cell phone alarm for 45 minutes before you have to land. That gives you time to go to the restroom, gather your gear, tie your shoes, watch the approach to your destination, drink a cup of coffee, and walk off the plane fully awake. (source)

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