Can’t Sleep Before a Flight? Here’s What to Do!

Do you find yourself struggling to sleep before a flight? If so, you’re not alone! Lack of sleep the night before a travel is a typical issue for many people and can make for an uncomfortable and occasionally unpleasant flight.

To help you unwind and get the restful sleep you need before your flight, we’ll offer some advice in this blog post. Read on to learn more about how to cope with unable to sleep before a flight.

Establish a bedtime routine

Having trouble sleeping before a flight? 

One of the finest things you can do is establish a nightly routine that will help you get the peaceful sleep you need. 

A bedtime routine can include simple activities like reading a book, taking a warm bath or shower, and doing some gentle stretches. 

Not only will these activities aid in your relaxation, but they will also serve as a signal to your body and mind that it is time for bed. 

Additionally, wait at least 30 minutes before bedtime before using a screen. In fact, the light from screens can hinder your body’s ability to fall asleep. 

Last but not least, make an effort to go to sleep at the same time every night to ensure that your body and mind are rested for your flight.

Get up and move around

Prior to a flight, getting up and moving around can be helpful if you’re having trouble falling asleep. 

Even though it might be tempting to just lounge around in bed or on the couch, getting up and moving can help your body prepare for sleep. 

Walking around the block or doing some light stretching can help to improve circulation and reduce anxiety, which will make it simpler for your body to fall asleep.  

In order to help your muscles relax and clear your mind, you can also try engaging in some low-impact exercises like yoga or Pilates. 

Another excellent way to unwind your body and mind before bed is to take a warm bath or shower.

Get Comfortable

If you’re having difficulty falling asleep before a flight, it’s important to make sure you are as comfortable as possible. 

Try the following suggestions to assist you in falling asleep quickly:

• Make sure your mattress and pillows are comfortable. Invest in a quality mattress, pillow, and bedding so that your body is supported, and you are comfortable.

• Set the temperature in your bedroom to a comfortable level. Avoid any drafts or noises that can disturb your sleep.

• Block out all lights in your bedroom by using an eye mask or blackout curtains. Eliminating any light sources will help signal to your body that it’s time to go to sleep.

• If at all possible, position your bed differently and find a way to make it more comfortable. Finding the right angle and position for you might require some experimentation.

• Wear comfortable clothes and keep them loose. It may be challenging to fall asleep if you’re wearing tight clothing that restricts circulation. Choose loose-fitting garments made of natural fibers like cotton or linen.

• Ensure that your bed linens are wrinkle-free and clean. It can be very uncomfortable and difficult to fall asleep with a wrinkled sheet.

By following these simple tips, you can help yourself become more comfortable and drift off to sleep faster before your flight.

Stay hydrated

Staying hydrated is one of the most crucial things you can do when you are unable to sleep before a flight. 

Drinking plenty of water will keep your body healthy and help to remove any toxins that might be the source of your restlessness. 

Dehydration can also cause headaches, exhaustion, and muscular cramps, all of which can interfere with getting a restful night’s sleep. 

Throughout the day, especially in the days before your flight, be sure to drink enough of water. 

Avoid drinking alcohol and caffeinated beverages as much as you can because they can further dehydrate you. 

To help you unwind and relax before bed, try drinking some herbal tea.

Avoid caffeine

Caffeine can be a helpful energy boost during the day, but it can also make it harder to get to sleep. 

If you’re having trouble falling asleep before a flight, try to avoid caffeine after 3 pm. 

Caffeine can remain in your system for up to 8 hours, so cutting it out in the afternoon will help you avoid the dreaded after-caffeine insomnia. 

If you don’t want to give up caffeine altogether, opt for decaf coffee or tea. Decaf beverages are still stimulating, but they don’t contain nearly as much caffeine as their caffeinated counterparts. 

You can also try switching to green tea, which has lower levels of caffeine than coffee. 

Finally, try to limit your caffeine intake throughout the day, and never drink caffeinated beverages close to bedtime. Keeping your caffeine intake low can help you avoid any extra jitters that could interfere with your sleep.

Try some herbal tea

If you’re having trouble sleeping before a flight, you may want to consider trying some herbal tea. 

Herbal teas are a great natural remedy to help you relax and calm your mind and body. 

There are many different types of herbal teas available, each with its own unique flavor and health benefits. Some of the most popular herbal teas for promoting relaxation include chamomile, lavender, and valerian root.

Chamomile tea is made from the dried flowers of the chamomile plant, which is believed to have calming properties. It has a sweet, apple-like flavor that can be enjoyed hot or cold. 

Lavender tea is made from the flowers of the lavender plant and is known for its calming and relaxing effects. It has a delicate, floral taste that can be enjoyed hot or iced. 

Valerian root tea is a popular herbal tea that is believed to reduce anxiety and stress while promoting relaxation. It has a slightly bitter flavor that some people find unpleasant, so it’s best enjoyed with some honey or lemon.

Whichever type of herbal tea you choose, make sure to steep it for at least 10 minutes before drinking. 

This allows the herbs to release their full potential and provide maximum benefit. Drinking a cup of herbal tea about 30 minutes before bedtime can help you relax and drift off into a peaceful sleep.

Listen to calming music

When you’re trying to sleep before a flight, listening to calming music can be a great way to help you drift off. 

Calming music is designed to relax the mind and body, which can help you fall asleep faster. You can choose from a variety of soothing tunes, such as classical, ambient, or even jazz. 

Alternatively, you can download or stream a calming audio recording of nature sounds like the ocean or a rainforest. 

Listening to calming music can not only help you fall asleep faster but also improve your overall sleep quality. 

Before bed, set up some calming music to play for at least 20-30 minutes so that you can drift off into a peaceful sleep.

Wear comfortable clothes

When traveling, it’s important to be comfortable and prepared for any potential situation. 

Wearing the right clothes can help you feel more relaxed and reduce stress levels. 

Before a flight, make sure to wear comfortable clothing such as loose-fitting, breathable fabrics like cotton. 

Avoid wearing anything too restrictive or tight that could make you uncomfortable. Choose items such as yoga pants, sweatpants, and other soft, stretchy clothing. 

If it’s cold, layer up with a light jacket or sweater over your clothing. If it’s hot, choose lightweight fabrics that allow your body to breathe. 

Make sure you also wear comfortable shoes that won’t pinch your feet or cause blisters. By choosing the right clothes, you can make sure you get some much needed rest on your flight.

Use a comfortable pillow

Using the right pillow can make a big difference when it comes to getting a good night’s sleep before a flight. 

A comfortable pillow can help to keep your head, neck and spine in a neutral alignment. It should be firm enough to provide adequate support, but soft enough to allow for comfortable movement. 

The best pillows for travel are usually made of memory foam or a down alternative. Memory foam pillows are often preferred as they are more supportive, while down alternatives are softer and often more affordable.

When choosing a pillow, take into account the size and shape of your body and how much support you need. You should also think about the type of sleeping position you prefer – side, back or stomach. 

If you sleep on your side, you might want a thicker pillow that provides more support. Back and stomach sleepers should opt for a thinner pillow that will contour to their body and keep their neck in alignment.

It’s also important to choose a pillowcase that’s comfortable and breathable. Cotton is the best option, as it absorbs moisture and is gentle on the skin. 

Consider buying a cooling pillowcase if you tend to get hot when you sleep, as this can help keep you cool and comfortable throughout the night.

When it comes to traveling with a pillow, look for a travel-friendly option such as a compressible memory foam pillow or inflatable one.

These are lightweight and can easily fit in your luggage or carry-on bag. 

Having your own pillow can be very comforting on a long flight, especially if the plane’s pillows are not very comfortable.

Stay calm and relaxed

When you’re stressed and anxious, it can be difficult to fall asleep. It is important to remain calm and relaxed in order to get the restful sleep that you need. 

Here are a few tips to help you stay calm before a flight:

• Take slow, deep breaths. This helps reduce stress and relax your body.

• Visualize yourself in a peaceful, calming place. Picture yourself surrounded by a tranquil environment, such as a beach, lake, or forest.

• Meditate. Meditation is an excellent way to reduce stress and promote relaxation. There are many guided meditations available online that can help you relax.

• Exercise. Exercising releases endorphins that can help you relax and feel more calm. If possible, try to fit in a light exercise routine before bed.

• Talk to someone. Talking with someone who understands and can relate to what you’re going through can help to reduce anxiety and provide a sense of calm.

By following these tips, you can help to stay calm and relaxed before your flight. Remember to take care of yourself and don’t let stress or anxiety take over your sleep.

Frequently asked Questions (FAQs)

What can I do if I’m feeling anxious before my flight?

Anxiety before a flight is normal and common, and it’s important to remember that you are not alone in feeling this way. To help manage your anxiety, it’s helpful to practice some relaxation techniques such as deep breathing or meditation. It’s also helpful to talk to a therapist or doctor about any worries you may have about flying.

What is the best way to get a good night’s sleep before a flight?

The best way to ensure a good night’s sleep before a flight is to establish a bedtime routine and create a comfortable sleeping environment. Make sure to wear comfortable clothing and use a comfortable pillow, and try to minimize distractions such as loud noises or lights. Avoiding caffeine or alcohol close to bedtime can also help. 

Additionally, consider taking a mild herbal tea like chamomile or lavender tea an hour before bed, as these can help with relaxation and improve your quality of sleep.

Is it safe to take sleep medications before flying?

If you are considering taking a sleep medication before flying, it is important to consult with your doctor first. Depending on the type of medication and its ingredients, certain sleep medications may not be safe for air travel. Additionally, taking certain medications before flying could cause drowsiness and fatigue during the flight, making it unsafe for you to operate the aircraft.

Wrapping things up

Flying can be a nerve-wracking experience, especially if you can not sleep before a flight. Although it may seem difficult, there are plenty of simple strategies you can use to help you fall asleep fast and feel more rested before boarding your flight. Establishing a bedtime routine, getting comfortable, drinking herbal tea, listening to calming music, wearing comfortable clothes, and using a comfortable pillow can all help make it easier for you to fall asleep the night before flight. 

If you follow the tips listed above, you’ll be sure to find a way to get the restful sleep that you need before your flight.