Expert • March 2017
Surprising tricks to help you sleep on your next flight
Do you have trouble relaxing and getting forty winks on a plane? To mark World Sleep Day this month (17 March), The Club asked a team of sleep experts and frequent flyers to share their hacks for getting some rest at 35,000 feet
Master the art of relaxation at home
Says who? Dr Rebecca Robbins, sleep expert at The Benjamin New York
One reason for sleep difficulty is an active mind. Start the training at home by adding a relaxation exercise to your bedtime routine. It doesn’t have to be long – even two to four minutes of seated relaxation techniques can help quiet your mind. Try an app like Calm or Headspace if you need guidance.
Sweet dreams: swap your post-dinner wine for a cup of Valerian root tea
Tea time
Says who? Richard Jolie, business development manager at visionsupportservices.com
While many consider having a ‘nightcap’, it’s more beneficial to avoid alcohol altogether. Instead, sip Valerian root tea, which research suggests can help certain sleep disorders. Or try brewing a cup of lettuce – it contains lactucarium, known for its sedative and analgesic properties. Brew two leaves of romaine lettuce for 20 minutes in 220ml of water, and strain.
The right light
Says who? David Gibson, sleep expert at thesleepsite.co.uk
Watching films and playing games on tablets or smartphones not only stimulates the brain, but the blue light emitted prevents the release of melatonin, the sleep hormone. Try downloading an app such as f.lux, which filters blue light and helps you sleep better.
Pick your side
Says who? The Club editorial team
When checking in before your flight, think of the plane as your bed and consider changing your seat to the same side on which you sleep. By mirroring your natural sleeping habits, you’ll be less disorientated and likely to get to sleep more quickly.
If you sleep on the left side of the bed at home, make sure you pick a seat on the left side of the cabin. Photo: Gallery Stock
Meditate
Says who? Dr Nerina Ramlakhan, sleep expert at Silentnight
Close your eyes and focus on your breathing for 10-20 minutes on take-off and landing. When your eyes are closed, visualise roots coming out from your feet, a grounding technique to help minimise the destabilising effect of flying. Use in-flight meditations to help you rest and balance your energy.
White noise
Says who? Richard Jolie
Earplugs may help drown out noise, but consider downloading a white-noise app. There are a number available on iOS and Android. The low-frequency, monotonous hum of an electric fan or breaking waves, for example, can help you switch off and sleep better.
Beat jet lag with British Airways’ jet-lag calculator. Developed in conjunction with Dr Chris Idzikowski, it will advise you on the best things to do to minimise jet lag based on answers to a few simple questions about your flight.