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15 science-backed tips for sleeping on a plane

Compared to our beds at home, airplane seats are difficult to fall asleep in. So to help grab some much needed shuteye for your next long-haul journey, the sleep experts at Casper have created 15 science supported tips for sleeping on an airplane. 



Three of Casper’s tips involve powering down devices, wearing noise-canceling headphones and embracing a neck pillow. Implementing these tips can help you sleep and increase overall comfort during air travel, Casper says.


If you want to sleep well, it’s recommended that you unplug and store your devices in a safe place, as a Harvard University study discovered that the blue light in phone screens can suppress melatonin (melatonin is the hormone that controls your sleep and wake cycles). This proves less screen time generates more sleep time.   


Wearing noise-canceling headphones is a more obvious tip, as planes are louder than most people expect. The American Speech-Language-Hearing Association shows that a flying plane and running vacuum have equal sound intensity levels. So depending on the length of your flight, this can cause multiple sleep disturbances. 


Head support is also needed for optimal sleep. A study by the Human Factors and Ergonomics concluded U-shaped neck pillows produced the least head movement, which increased comfort. So consider investing in a neck pillow if you plan on sleeping during long flights. 


Check out the infographic from Casper for these and more tips on sleep during air travel:



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Written by: Casper for Traveltalk
Published: 12 July 2019

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