While it is far from an universal experience, there comes a point in time where a frequent flyer is sure to wonder: might a business class upgrade be worth it? This question typically crops up with regard to trips that constitute the crossing of time zones; lengthy, prolonged affairs that are sometimes plagued with further complications in the vein of missed connections, a fully packed flight and the like. Bearing this in mind, it stands to reason that paying more for peace of mind—and the option to recline—might be worth it. However, that might not always be an available option. In this case, you can opt to stew in misery for over 13 hours or perhaps attempt to make the best of it. The latter is what Vogue Singapore is here to help with. Through a series of interviews with worldly travellers and air stewardesses, we aim to answer the pressing question: how is one able to sleep on a plane? And well, for that matter? As it turns out, there is a tried-and-tested formula for getting comfortable enough to lapse into a deep slumber. From adopting the right posture to soothing pillow mists, here’s everything to try to get some much-needed sleep on a plane.
#1. It’s all about the prep
“Something I tell my friends all the time is to do the legwork and actually get prepared for their flight,” shares Soh Yu Lee, an air stewardess with over six years of flying experience. “First things first: make your seat selection in advance, and modify it if it’s not suited to your needs. Some planes are configured in a way where the last row has more leg room for instance, and it tends to be indicated on the plane map. Or if you prefer a window seat, move if possible. It’s a small adjustment that goes a long way into making yourself comfortable.”
Failing that, another option is to try to choose a flight that works best for your current sleep schedule. In the case of Filipino model and actress, Pia Wurtzbach, tracking her sleep with her Oura ring allows her to be more intentional about her sleep hygiene.
View this post on Instagram
“One thing that has really helped me become more aware of my sleep patterns is my Oura ring, which I wear every day. It helps me track my sleep and recovery, especially when I am moving between time zones,” she elucidates. “When I am home I generally sleep well, but frequent long haul flights can definitely disrupt that rhythm. Crossing time zones and overnight flights sometimes make it harder to fall asleep naturally, so I try to be intentional about winding down and creating a calm environment before bed.”
#2. Build a kit with all the essentials
For Wurtzbach, noise-cancelling headphones are a must. “I usually bring an eye mask too, as well as a small pillow mist or calming spray to help signal to my body that it’s time to rest. Hydration is also very important for me, and I try to avoid caffeine before attempting to sleep on the plane.”
As for digital creator Isabel Tan, a LED mask does the trick. “I’ll usually do about 20 minutes with my CurrentBody Skin LED Face mask, which helps calm my skin and signals my body to wind down,” she shares. “I also spritz a higher-dose magnesium spray on the soles of my feet and have a cup of sleep tea from The Qi. That combination usually knocks me out. I sleep like a baby.”
View this post on Instagram
Soh, on the other hand, cites that a good neck pillow and an essential oil blend is a gamechanger for her. “Those are non-negotiables for me when I fly outside of work purposes,” she points out. “I think what people don’t realise is that sleep is often disrupted due to how your neck is positioned—which is a given when you’re sleeping upright. To prevent muscle strain or interrupted sleep, get a sturdy neck pillow to hold everything in place while you slumber. I also like to rub my favourite essential oil blend on my temples and under my nose; it helps calm my nerves and also reminds me of home.”
#3. Skip out on the caffeine and alcohol
Caffeine might be a no-brainer, but as it turns out, alcohol isn’t the best option either. This is because dehydration is known to worsen jet-lag symptoms, and can actually lead to headaches and restlessness that prevents sleep.
#4. Dress to win
Cabin temperatures are notoriously fickle and also dependent on the airline, so layers are a smart option. Think lightweight jackets or thin long-sleeved shirts that can be easily shed and tucked away into a carry-on or placed behind you against your seat. Compression socks, too, are beneficial in keeping the pressure off your tootsies so as to prevent muscle aches and/or cramping.
View this post on Instagram
#5. It’s all in the positions
“I’ve seen people use leg hammocks, or try to sleep by hugging their legs to their chest, which I wouldn’t suggest,” Soh remarks. “This puts a lot of pressure on your spine and limbs, especially if you’re holding the position for a long time.” Instead, Soh recommends keeping your feet flat on the ground as well as reclining the seat to really stretch out. “For some people, a shawl or a weighted blanket helps too because you can wrap it around your shoulders to support your arms,” Soh says. “This results in less muscle strain when you sleep.”
