7 Tips For Falling Asleep On Longhaul Flights (Hint: Skip The Alcohol, Coffee And Sedatives)

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Smart tips for sleeping while traveling cross-country (or the world).

But sleeping on a plane isn't always easy, whether it's a long flight or a shorter one.

Fox News Digital spoke with sleep experts to find out their tips and strategies for getting enough in-flight sleep so you can make it through the day and arrive at your destination feeling as refreshed as possible .

According to the results of the survey, insomnia affects the mental health of 78% of adults

Or, if you can afford it, splurge on business class for a better overall sleep experience, he suggested.

2. Dress appropriately for the trip

"Before boarding the flight, wash your face and put on loose clothes with comfortable socks," suggested Ruban, sounding sleepy.

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It is better to avoid fatty foods and alcohol before or during a long-haul flight.

"Whether you're traveling or not, there are some general guidelines for diet and sleep," says Bollas. We recommend avoiding foods high in oil, spices, or acids (such as tomatoes and certain fruits) before or immediately before bed. "

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He also noted that stimulants such as caffeine and alcohol can cause significant dehydration, in addition to dryness in the airplane cabin. "It can also disrupt sleep."

Although it makes sense to take a snack with you on the trip, Dr. Polo's selection of healthy and delicious meals and snacks.

5. Bring your own bedding

Sitting upright on a plane is not always comfortable, so Dr. Polo becomes more uncomfortable if you sit in the same position for a long time.

He suggested that it "may help increase the need for sleep."

Try to keep your vents open so the air around you is as fresh as possible, Bollas said.

6. Be careful when taking tranquilizers

While you might be tempted to eat something to help you sleep, it might not be the best idea. This was said by Henry Ting, Chief Medical Officer of Delta, located in Atlanta, Georgia.

"Be careful not to take sedatives," said the doctor. plant

"The goal is to feel comfortable, relaxed and stress-free."

"While it's tempting to take sedatives, especially on long international flights, these drugs affect neurotransmitters and can stimulate you instead of relaxing you," she said.

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Instead of sedatives, choose a good neck pillow and comfortable clothes,” he says.

7. Don't worry too much about whether or not you'll fall asleep

Robin advises not to worry if you can't sleep well on a plane.

"Forcing sleep will only make it harder to fall asleep," she said.

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"The goal is to be relaxed, comfortable and stress-free," he said.

"If you can stay mentally and physically relaxed, sleep will come."

For more health information, visit www.foxnews.com/health .

Erika Lomberg is a contributing journalist for Fox News Digital.

7 tips for long flights