I’m a flight attendant – here’s how I sleep on a plane | Travel News | Travel
Drinking coffee during a flight can play havoc with your sleep (Image: Jupiterimages via Getty Images)
Flights are getting longer, with Singapore Airlines launching a near 19-hour non-stop service from Singapore to New York in 2020. The journey from Heathrow to Perth takes 17 hours, and even the “short” trip from London Heathrow to Los Angeles clocks in at 11 hours.
Naturally, air travellers often need to catch some sleep during these extended flights, but falling asleep in an airline seat amidst the hubbub of a busy flight isn’t easy.
Nobody racks up the air miles like aircrew, so they’re the people to ask when it comes to travel hacks. Katie Storck, a Southwest Airlines flight attendant with over a decade of experience, has shared her six top tips for getting 40 winks at 38,000 feet.
Neck pillows and eye-masks are essential, Katie says (Image: Westend61 via Getty Images)
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Dress for success
Katie told Southern Living magazine that picking the right clothes is essential – and layering is key.
“Temperature on an airplane can fluctuate greatly, so you can cuddle up with a hoodie or even take it off in the summer if the plane is hot,” she said.
Not only can wearing a cosy hoodie or sweater keep you warm, but it can also be used as a makeshift pillow.Matching it with comfortable joggers will make you feel even more relaxed, and it’s a good idea to choose shoes or trainers that are easy to slip off and on, Katie adds.
A window-seat is nearly always the best choice (Image: Getty Images)
Going equipped
Travellers take note – those ubiquitous neck supports sold at airports could be your ticket to a more comfortable journey, albeit with a caveat. Katie advises: “The cheap ones aren’t worth the money.”
Investing in a high-quality neck pillow could mean the difference between starting your holiday refreshed or wrestling with a stiff neck.
Flight cabins, while dimmed at night, can still disrupt your sleep, especially with fellow passengers using their reading lights or screens.
A blackout sleep mask might just be the remedy, even better if it includes built-in Bluetooth headphones for full disconnection. One Delta Airlines flight attendant recommends one with weighted beads to help combat jet lag and induce soothing sleep.
The window seat also means you have control of the window shade (Image: kasto80 via Getty Images)
The sound of silence
In pursuit of tranquillity at 30,000 feet, earplugs are a start, but noise-cancelling headphones ascend to a higher league. Katie mentions: “Being able to tune out the noise of the plane helps,” and suggests overlaying them with calming music or earbuds for a serene escape.
Whether it’s soothing tunes, an engaging podcast, or simple white noise, creating your personal audio oasis can help you nod off effortlessly.
It’s worth closing the blind on your window – even if it’s dark when you take off (Image: Colin Anderson Productions pty ltd via Getty Images)
Planning ahead
Having a clear sleep strategy can help you beat jet lag. Even if you feel tired, try to resist sleeping until it’s late evening at your destination airport.
For frequent flyers, an app such as Timeshifter can be invaluable-not only advising you when to sleep but predicting the best times to take supplements such as melatonin to fine-tune your sleep pattern.
While you might be tempted to accept the offer of a coffee or a refreshing gin and tonic from the aircrew, it’s best to resist. Both alcohol and caffeine can seriously disrupt your sleep.
Unless you plan ahead, you could wake up with a nasty crick in your neck (Image: Westend61 via Getty Images)
Location, location, location
Picking a window seat when you book your flight-even if it costs a little extra-is a wise choice. You can lean on the fuselage for a little extra comfort, perhaps wadding up that hoodie you were wearing as an improvised pillow, and as an added bonus, you will have control of the window blind.
Katie advises that if you’re using a blanket or draping a jacket over yourself to keep warm, remember to buckle your seatbelt over the covering so that the flight attendants won’t need to wake you up to make sure you’re buckled in safely.
Taller passengers might want to ask for an exit row seat for a little extra legroom, while if you’re on the short side, propping your feet on your carry-on bag will help reduce leg swelling and make you sleep a little easier.
Blocking out any ambient light is key – especially if your neighbour is watching a movie (Image: Compassionate Eye Foundation/Steve Smith via Getty Images)
Establishing a routin
Especially for frequent flyers, doing the same thing every time you’re on a flight will help train your body to be ready for sleep.
Adjust the lighting to a soft glow, don an eye mask, and let the soothing sounds of your pre-curated playlist wash over you.
Minimise all distractions within your control and deliberately slow down your breathing. If possible, take a few moments to meditate.
As Katie advises: “Making sure you’re as comfortable as you can be will help you relax and sleep easier,”.
