I’m a sleep expert – and here are my secrets to making sure YOU get a perfect night’s sleep on EVERY flight

Do you find it difficult to fall asleep while in the air?

Well, Martin Seeley – a travel professional and CEO of MattressNextDay — has revealed its top 10 hacks to conquer in-flight sleep.

If you fancy a glass of wine, it’s best to opt for water, as alcohol dehydrates you, while one of his other tips is to use your free time at the airport to stretch your legs and increase the number of steps to your chances of a slumber.

Take a flight down to see some of Martin’s tried and true ways to get some shut-eye in transit so you can enjoy every moment of your well-deserved vacation.

1. What time to have dinner? The only question to ask the crew

Once the plane has taken off and the seatbelt sign has been turned off, Martin recommends asking the cabin crew when food will be served.

He explains, “There’s nothing worse than falling asleep and being disturbed by those eating next to you and turning on their lights.

“Asking this question from the beginning will help you time your sleep around dinner time and make sure you’re not disturbed by the wait staff.”

2. Shop ’til you drop: Why a walk to the airport is important

Not only do you need to get to the airport early to account for any delays, but according to Martin, you can also top up your step count before sitting still for hours on a plane, according to Martin.

He recommends spending 30 minutes “walking around the airport duty-free or even in the lounge” before boarding.

Explaining his approach, he says, “Studies have shown that just 30 minutes of moderate exercise can improve sleep quality.

“Another study found that women who spent more time being active and taking more steps slept better and spent more time sleeping, which is essential for the start of your vacation.”

Not only do you need to get to the airport early to account for any delays, but according to Martin, you can also top up your step count before sitting still for hours on a plane (stock image)

3. Wing Row Wonders: THIS is the best chair for the most restorative sleep

Choosing the right seat on an airplane, says Martin, is essential to getting a good rest.

When it comes to choosing a spot, he recommends avoiding the toilets at all costs, as that’s “where people tend to chat.”

Instead, he says the main seats are in the same row as the wing.

The globetrotter explains why this is the best position in an airplane, saying, “Not only is this probably the quietest place, but because the wing is usually where the emergency exit is, you have more leg room.”

However, if you’re flying long distances, Martin stresses that it might be worth booking the front of the plane as “you’ll get your food served first and you’re more likely to disembark first.” That’s why stewards recommend those seats for people looking to sleep.’

4. Patience pays off! Board last to land a full row

If you’ve missed a wing or front seat, Martin says “don’t worry.”

He reveals another hack for getting a good place to sleep and instructs travelers to “stand guard at the airport gate until everyone has boarded.”

“If you’re the last person to get on the plane, you can see where the empty seats are and pick a seat with two or three empty seats — so you can spread out.”

5. Ditch liquor! NEVER drink alcohol on the plane

While a drink may initially make it easier for you to drift off, the frequent flyer says “alcohol actually disrupts your sleep and lowers its quality” (stock image)

When it comes to having a drink on an airplane, Martin recommends “always opt for water over alcohol.”

While a drink may initially make it easier for you to fall asleep, the frequent flyer says “alcohol actually disrupts your sleep and reduces its quality — making you more tired in the morning.”

He continues, “And if you’ve ever had a sore throat on an airplane, it’s because the air is notoriously dry on an airplane.

“This can make it more difficult to fall asleep, so drinking water before and during your flight will not only alleviate these problems, but also make it easier for you to fall asleep.”

6. Synchronous: Change your watch as soon as you board

To get your body in sync, Martin recommends changing your watch as soon as you board the plane and this way you can “sleep and act according to that time zone” (stock image)

Clock changes can significantly affect your sleep, says Martin, because of the changes in daylight hours.

He explains: ‘Because there is more light, we produce less melatonin, a hormone that helps you sleep.’

To get your body in sync, he recommends changing your watch as soon as you board the plane. This way you can ‘sleep and act according to that time zone’.

If you’re on long-haul flights, he advises adjusting to the new time zone about two to three days before flying “to regulate your new sleep routine.”

Both of these tips not only help you sleep, but also help adjust your internal body clock (known as your circadian rhythm), making you less prone to jet lag.

7. Serene Sounds: Download a white noise app

Instead of music or podcasts, Martin recommends downloading some “white noise” playlists to listen to while flying to help drown out outside sounds.

He reveals that white noise “has long been tipped as an aid for people who have trouble sleeping or suffer from insomnia…and a 2021 study found that white noise helped improve sleep for people who have trouble sleeping due to ambient noise.’

However, if you don’t find it relaxing, you can instead pre-download sleep stories or meditation guides that you can find on Headspace or Calm.’

8. What to Wear: Prepare a sleep pack

What you wear on the plane is also very important, says Martin. First, he says it’s essential to invest in a good pair of comfortable socks.

The business owner explains, “The air conditioner on an airplane can get cold and wearing socks can keep you from waking up if you’re a light sleeper.

‘Recent research showed that those who wore socks woke up 7.5 times more often than the group without socks.’

If you’re flying late at night or at night, an eye mask is also “essential to block the light from people reading or watching TV.”

He suggests buying one that “conforms to your face, as opposed to the standard ones the airline gives out, because they’re less likely to block out all light.”

If you’re flying late at night or at night, an eye mask is also “essential to block out the lights of people reading or watching TV” (stock image)

One of the newer ones to hit the market is the Lumos smart sleep mask that uses light therapy and is developed based on science from Stanford and tested by NASA astronauts.

As well as being comfortable to wear, this mask “exposes the eyes to specific light sequences that cleverly adjust your internal biological clock to reduce the impact of jet lag without disturbing your sleep.”

If you don’t already have one, Martin suggests investing in an airport travel pillow, as it “supports your neck and sleeps upright,” and he says the best ones on the market are those made of “soft” memory foam.

In addition, he recommends earplugs to drown out noise.

9. Surround sound: Noise canceling headphones are a worthwhile investment

To listen to white noise or sleep stories, you need headphones, but according to Martin, you shouldn’t bring “just any headphones.”

He explains: ‘Since flying can be extremely noisy, with the noise from some cabins exceeding 85 decibels, which is louder than a vacuum, ideally you should bring noise canceling headphones.’

He also advises investing in over-ear headphones, as wireless in-ear headphones are likely to wake you from sleep and “because of the tight spaces on the plane, you may not be able to find them!”

10. When flying with kids, stick to routines

If you’re traveling with kids, Martin says you can help them sleep by sticking to their bedtime routines.

The entrepreneur explains: ‘So if that means putting on pajamas, brushing your teeth and reading a book, do that.

“You can go to the bathroom and brush their teeth and get them into their pajamas so they know it’s time to sleep.”

“If possible, you could also travel at night, when people on planes are more likely to sleep, so there are fewer things to distract them.”