The secrets to getting a good night’s sleep on a long haul flight - Scotland on Sunday Travel

If you struggle to drift off on plane journeys, try these tips and tricks.
Comfortable clothing is key to relaxing on a plane. Pic: Alamy/PA.Comfortable clothing is key to relaxing on a plane. Pic: Alamy/PA.
Comfortable clothing is key to relaxing on a plane. Pic: Alamy/PA.

Once the excitement of boarding a plane wears off and the reality of a long flight sets in, there’s only one way to make the time go quickly: sleep.

Unfortunately, not all of us can drift off that quickly – especially in economy class – but there are a few tips, tricks and helpful products to help travellers snooze at 33,000ft.

Drink plenty of water

The Moonbird breathing device. Pic: Moonbird/PA.The Moonbird breathing device. Pic: Moonbird/PA.
The Moonbird breathing device. Pic: Moonbird/PA.
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For many people, their holiday starts the minute they settle into their seat, making it easy to get carried away with one too many G&Ts while watching the in-flight entertainment. But drinking alcohol lowers the quality of sleep as you spend less time in the rapid eye movement (REM) stage, which can make you feel more tired when you wake up.

If you want a better chance of getting some shut-eye, avoid alcohol and caffeine and stick with water. For even better hydration, drink plenty of fluids before you get on board.

“Start hydrating a few days before departure,” recommends Sammy Margo, sleep expert at Dreams. “Maintaining optimal hydration levels supports the body’s regulatory systems, including hormone secretion and thermoregulation, which play a vital role in the sleep-wake cycle.”

Be mindful of good blood circulation

Dragonfly CBD oil. Pic: Dragonfly/PA.Dragonfly CBD oil. Pic: Dragonfly/PA.
Dragonfly CBD oil. Pic: Dragonfly/PA.

Sitting in the same position for several hours can be extremely dangerous, resulting in conditions such as deep vein thrombosis. Poor blood circulation can also cause great discomfort during long flights, making it harder to sleep.

Our bodies inevitably swell on flights, so take off shoes to allow greater freedom of movement and invest in compression flight socks.

According to experts from Bed Kingdom, sitting cross-legged limits blood flow on one half of your body, which places extra stress on your lower spine. Over extended periods, this can make you uncomfortable and wake you up. Instead, keep your legs parallel with your knees slightly bent.

Also, consider wearing comfortable slip-on shoes or travel socks instead of shoes with laces.

Try taking CBD oil

Derived from the non-psychoactive part of the cannabis plant, CBD (cannabidiol) interacts with receptors in our body that regulate our sleep-wake cycle.

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Natural health expert and chemist, Dr Tim Bond, from Dragonfly CBD, says: “CBD oil helps you to sleep by causing moderate sedation through an action at the CBD receptors (small structures on body cells) which are found throughout the body, including the brain.

“Interacting with this receptor influences electrical transmission in the nerves and dampens down nerve stimulation. CBD also interacts with the serotonin receptor, which is linked to anxiety – and may contribute to sleep. The hypothalamus plays a role in sleep and CBD works with it to regulate stress and temperature control contributing to sleep.”

Although classified as a food supplement in the UK and accepted in the EU, CBD oil is not legal in all countries, so check rules before flying.

Take a deep breath

One of the main culprits for disrupting sleep is anxiety. Clinical research psychiatrist at Stanford University and founder of self-hypnosis app Reveri, Dr David Spiegel, recommends ‘cyclic sighing’ (or deep breathing) to calm your nervous system and make you more likely to sleep.

“Take a deep inhalation through your nose by extending your belly (diaphragmatic breathing) until you feel your lungs are halfway full. Take a second, deeper inhale, by expanding your chest and sipping additional air until you feel your lungs expand to their maximum capacity. Very slowly exhale through your mouth, releasing all the air you previously inhaled.”

He suggests doing this two to three times for maximum benefit.

Three products for your in-flight sleep kit…


Designed to encourage a better, slower breathing technique, this compact, hand-held device can help you sleep better. The set-up is simple: it expands and contracts in your hand to set an appropriate breathing rhythm. A sensor tracks your heart rate and feeds the data into a mobile app, but it can also be used without a smartphone for flights. Free trial for 30 days, then €179/£153 to purchase, Moonbird.


Praised for its use in pillows and mattresses, TEMPUR material forms the foundation of this lavish face mask. Fitted perfectly around the face with an adjustable strap, it provides total darkness and is padded beneath the eyes for a soothing, sleep-inducing effect. £39, Tempur.

Dragonfly CBD oil

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Along with reducing stress and anxiety, CBD oils can also improve sleep. Using a pipette, drop the oil under your tongue and hold for two minutes before swallowing. Peppermint flavour is ideal for those who don’t like the taste of CBD oils. Check that your airline allows CBD oils. £29.50, Dragonfly CBD.

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