Specialty Pillows
Most travelers are familiar with neck pillows that provide some level of support. While these can be a great solution for many, long flights sometimes require a more supportive pillow. Thankfully there have been some innovations in designs and a greater selection of choices.
Melatonin
Melatonin is a natural hormone created by the body that helps to regulate sleep. Many over the counter products include melatonin supplements that can help you feel more tired and ready to sleep. They might also help you stay asleep longer and in a noisy place like a plane, bus or train.
Avoid alcohol
Alcohol can help you feel more relaxed and put you in a better mood. Some travelers drink some spirits to fall asleep faster. While this might work for some, it can backfire in many cases. When the body breaks down and processes alcohol it is transformed into sugar, and increasing blood sugar content can make it more difficult to sleep. If you have ever had a few too many drinks and layed in bed trying to fall asleep but instead stay awake with your heart racing, this is likely the cause.
Avoid sugar
Just like alcohol, sugary foods can make it harder to fall asleep as they raise blood sugar levels. That ice cream served on the flight, or that Snickers bar you packed might be tempting, but if you plan to sleep within a few hours, it’s best to avoid the sweets.
Block Out Sound
There’s nothing quite like the sound of silence when you need to catch a few winks. Noisy planes and fellow travelers can make sleep impossible. Noise canceling headphones are a great way to nearly eliminate overwhelming sounds. While these are a very effective solution, they might not always be practical if you also plan to use a supportive travel pillow. In this case a pair of earbuds will work well as they won’t interfere with the pillow.
Mask
If you have trouble sleeping when there is still light present, a sleeping mask is essential.
