The “alpha bridge” technique is a little-known method that can help you fall asleep on planes, despite the noise and discomfort. This technique is believed to have originated from the US Navy and involves a four-step process. The first step is to make yourself comfortable, close your eyes, and count to 30. The second step involves slightly opening your eyes and counting to five. The third step is to close your eyes again and repeat the initial counting to 30. The final step is to open your eyes slightly, count to five, and focus on your breathing before falling asleep.
Sleep expert Jeff Khan recommends preparing for a flight by ensuring you have low sleep debt before boarding the plane. This can help you adapt to a new time zone and cope with potential sleep deprivation during the flight. Additional tips from Reddit users include choosing a window seat, wearing comfortable and warm clothing, using eye masks and neck pillows, and creating a cozy environment to enhance sleep quality. Establishing a good bedtime routine and environment, such as maintaining a consistent sleep schedule, ensuring a dark and quiet bedroom, and using comfortable bedding and sleepwear, can also contribute to better sleep quality.
Creating a bedtime routine that works for you and sticking to it can help establish a natural sleep-wake cycle and improve overall sleep quality. Avoiding oversleeping and incorporating relaxing activities in the morning, such as reading a book or enjoying a leisurely coffee, can also support better sleep habits. Ensuring that your bedroom is dark, quiet, and cool, and investing in items like eye masks or blackout curtains can help eliminate disruptions that may affect your sleep. Using soft furnishings or soothing soundtracks can reduce noise disturbances, and keeping the bedroom temperature around 18°C with breathable bedding and sleepwear made of natural materials like cotton and linen can promote better sleep.
While practicing good sleep hygiene and addressing common barriers to sleep can improve your sleep quality, it’s important to remember that everyone is different, and what works for some may not work for others. If you continue to struggle with sleep or experience persistent fatigue, it may be advisable to seek support from a doctor or health professional. By incorporating these tips and techniques into your routine, you can enhance your ability to fall asleep on planes and improve your overall sleep quality.
