Are you finding it impossible to sleep on flights? Doctor reveals six quick and easy solutions.

A sleep doctor has revealed expert tips to help you grab quality shuteye on flights, as millions of Americans gear up for summer getaways.  

Dr. Jordan Burns from Amerisleep claims that simple changes to your flying habits can turn a restless journey into precious sleep time. 

Choose the perfect seat 

Got a middle seat? Forget about sleeping. “Window seats provide the best opportunity for sleep,” Dr. Burns reveals. “You can lean against the wall of the aircraft, and you won’t be disturbed by other passengers needing to get past you to use the toilet.” 

Avoid your pre-flight coffee 

That pre-boarding coffee is sabotaging your sleep. “Caffeine stays in your system for up to six hours,” explained Dr. Burns. “Skip coffee, tea, and fizzy drinks containing caffeine at least six hours before your flight to give your body the best chance of falling asleep.” 

Crossing your legs may make sleep difficult 

How you sit makes a massive difference, too. “Keeping your legs crossed for long periods limits blood flow and causes discomfort that makes sleep difficult,” Dr. Burns noted. “Keep both feet flat on the floor to improve circulation and comfort.” 

Loosening your shoelaces can reduce discomfort 

Swollen feet keep countless travelers tossing and turning on long-haul flights. “Many people don’t realize that feet often swell during flights due to changes in cabin pressure,” said Dr. Burns. “Loosening your shoelaces or removing shoes entirely can improve circulation and reduce discomfort that might keep you awake.” 

Avoid alcohol for better sleep 

That mid-flight G&T might seem like a good idea – it’s not. “Drink plenty of water throughout your flight, but avoid alcohol,” advised Dr. Burns. “While alcohol might make you feel drowsy initially, it reduces sleep quality and worsens jet lag symptoms.”

Wear loose clothes for better comfort 

Your travel outfit can make or break your sleep chances, Dr. Burns claims. “Wear loose, comfortable clothes in layers. This allows you to adjust to changing cabin temperatures, which often fluctuate during long flights.” 

Tight clothes cut off blood flow and keep you restless. Layers also mean you can quickly adapt to your destination’s weather without digging through your suitcase. 

“What works for one person might not work for another,” Dr. Burns warns. “The key is trying different approaches to find what helps you sleep best when flying.” 

“Most people focus on packing and planning activities, but neglect to plan for the journey itself. Taking time to prepare for quality sleep on your flight makes a significant difference to how you feel upon arrival.”