Fear and anxiety not only bring discomfort but also prevent sleep on the plane. Some passengers prefer to cope with this problem with the help of alcohol or sleeping pills, while physicians advise not to resort to these methods. What to do to stop being afraid to fly and how quickly to fall asleep during the flight.

We have tried to collect the five most useful kinds of advice that will help you fall asleep on the plane and make your flight pleasant and comfortable.

Top 5 ways to fall asleep on a long flight

Choose the correct place on which you will spend the flight hours

Always choose a seat by the window. So you will have a few centimeters more space than those who are sitting at the aisle (and in a plane, this is a serious difference). In addition, your neighbor will not have to wake you up if he wants to walk.

Never place a seat in the last row. Firstly, in most airplane models, these seats cannot be thrown back to the end. You surely with each flight feel disappointed by how slightly the seat reclines, but if it does not recline at all, everything will be much more unpleasant. Secondly, a couple of hours of flight in the tail formed a queue of those wishing to go to the toilet and those who just tired of sitting and want to walk. They will hang over your seat.

If you do not get sick, the book places closer to the tail of the plane, recommends the authors of the study on different seats in the plane, published in the American magazine “Popular Mechanics”. It is believed that the closer to the nose, the fewer shakes, so the helpful stewards often transplant passengers with children.

Take accessories for sleep

During long flights, an inflatable travel pillow becomes an indispensable attribute for a healthy sleep. It has an undeniable advantage over other options and takes up little space in the bag and weighs nothing, but at the right moment turns into a comfortable support for the head or back. A reliable companion will only be a well-chosen airplane pillow of good quality, able to withstand harsh road conditions and give its owner peace, and absolute comfort.

It will help to conveniently place the head on a soft surface and fix the cervical vertebrae, not allowing the head to tip over or roll sideways

A convenient road accessory will help:

1. relieve tension from the muscles of the neck;
2. prevent pain;
3. reduce fatigue;
4. maintain normal blood circulation, including blood flow to the brain;
5. will prevent the development of illness of your spine.

The correct position of the body during the flight will give you the opportunity to relax

If in a sitting position you like to cross your legs, give up this habit. This position prevents the normal circulation of blood in the legs and does not allow the body to relax. It is best when they are straightened and only slightly bend at the knees. Increase the angle of the bend when this posture starts to bore, and after a time straighten the legs back. A long sitting with a straight back creates a load on the lower back. To lower it, tilt the chair back and lie on the back. As an alternative, you can buy a pillow under your waist and take it with you to fly.

Observe diet and do not forget about water

As on the ground, the denser you dine, the more difficult it will be for you to fall asleep. At the same time, it’s even harder to fall asleep on an empty stomach, so be sure to eat something. The aircraft often becomes the place where people start to allow themselves “unhealthy food”, which is usually not touched. Sweet, coffee and food, rich in carbohydrates, invigorate. If there is a choice, focus on proteins (meat) and green vegetables.

Before going to sleep, the temperature of the human body decreases, because all systems do not work in such an intensive mode as during wakefulness. This mechanism can be used to convince the body that it is time to sleep. Try to eat a little ice cream, cold yogurt, fruit, have a drink of juice with ice or just water.

Buy a bottle of water before the flight. Dry air leads to rapid dehydration, and dehydration leads to insomnia. Do not drink alcohol on board, because the pressure drops in the cabin and so give a big load on the heart. Do not complicate his work.

Also Read: 19 TRAVEL TRIPS TO KNOW BEFORE YOUR NEXT FLIGHT

Leave nice clothes for the party

In the plane, you need to dress comfortably, but not beautiful. Clothing should be made from natural fabrics to “breathe”. Shoes, girls, without heels. the muscles of the legs should not be tense and for this, they should be in a natural position, and not in the one in which you keep them on the studs.

During a long flight, you will hardly be comfortable sitting in tight jeans. Put on, for example, soft, not tight pants, they will be much more convenient. Consider in advance what your clothes are best for an airplane. Clothes and shoes for the flight must be light and comfortable. Leave evening dresses and tuxedos in your luggage, and wear your favorite tracksuit yourself. Your sleepy body upon arrival will say thank you.

Do not think about the fact that you need to sleep. This is the first thing doctors teach people who suffer from insomnia. Do not sit with your eyes closed and worry that you are not sleeping. Do not think that you cannot fall asleep. Do not worry. Think about the pleasant. You need to sleep only if you want to sleep. If there is no such desire, you are active and cheerful, then devote your time to yourself and to what it usually lacks, for example, reading a book, listening to a new album of your favorite artist, watching a movie or even dreaming.