Flight attendants have shared proven strategies for getting quality rest during air travel, combining seat selection, personal sleep kits and smart timing to maximise comfort at 30,000 feet.

Sleep strategy begins with wardrobe choices. Cabin crew recommend layering clothes to adapt to fluctuating temperatures on tarmac and in air. Passengers should avoid restrictive clothing and tight footwear whilst opting for outfits with plenty of pockets to keep small items accessible. Hoodies and jackets can double as improvised neck pillows.

Seat location matters significantly for undisturbed rest. Centre of cabin over wings experiences least turbulence as it sits at aircraft's centre of gravity. Window seats offer shoulder to lean on whilst avoiding aisle traffic and preventing seatmates from climbing over. Window position also provides control over blinds and distance from galley and lavatory noise.

Quality sleep equipment proves essential. Cabin crew advise investing in proper neck pillow rather than cheap alternatives that offer little support. Noise-cancelling headphones or earplugs help create sleep cocoon effect. Weighted eye masks with beads inside create gentle pressure promoting relaxation whilst blocking ambient light from passengers and windows.

Timing strategy differs between short domestic and long international flights. For short hops, passengers should settle into sleep mode immediately after boarding with seatbelt visible over clothing to avoid safety check disturbances. International travellers crossing multiple time zones should stay awake until planned bedtime at destination. Smartphone apps available to assist with timing adjustments.

Nutrition plays crucial role in flight rest. Passengers should avoid beans, broccoli, cabbage and carbonated drinks 24 hours before departure to prevent bloating. Light, low-salt meals recommended before boarding as airline food contains higher sodium content due to altitude dulling taste buds. Small amount of protein with complex carbohydrates like oatmeal or banana helps brain process melatonin faster.

Hydration requires careful balance. Drinking 250 millilitres of water every hour recommended during flight, but should stop one hour before sleeping to avoid bathroom breaks. Cabin crew suggest avoiding caffeine and alcohol 10 to 24 hours before departure. Tart cherry mocktails, chamomile tea or peppermint tea offer natural calming effects through melatonin and magnesium.

Source: Simple Flying