Best ways to fall asleep ono the plane

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Falling asleep on a plane can be challenging, but there are strategies to help you achieve better sleep:

  1. Use Power Naps: Strategic naps, or "power naps," which NASA has found to boost alertness and task productivity significantly, can be particularly effective. It's suggested to nap early in the flight to sustain energy throughout the journey 1.

  2. Manage Jet Lag with Apps: The app Timeshifter can help manage travel-induced jet lag by providing personalized protocols. It calculates optimal times for light exposure, stimulants, and food intake based on your travel schedule 2.

  3. Elevate the Head of Your Bed: If prone to acid reflux, elevating the head of your bed by about six inches can help you sleep better. This can be easily achieved with a pillow or a piece of wood under the head of the bed 2.

  4. Create a Sleep-Only Zone: Ensure your bed is only used for sleep and sex. This helps in making the bed an exclusive environment for rest, which can reduce insomnia and improve sleep quality 2.

These tips can help you maximize rest and comfort during flights.

Power of Naps

NASA's research revealed that short naps can enhance alertness by nearly 20% and boost task productivity by almost 50%. This insight led to the creation of the "NASA nap culture" and the term "power naps," which originated from a humorous rebranding of "prophylactic napping" aimed at improving pilot safety during long flights. Interestingly, the optimal time for a nap is early in the flight, sustaining focus and energy throughout the journey.
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any drugs to make it easier to fall asleep in the plane

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advises against relying heavily on prescription sleeping pills due to their potential for habituation and side effects. Instead, he highlights several non-prescription supplements that can aid sleep and have relatively high safety margins. Here are three supplements he suggests might be beneficial:

  1. Magnesium Threonate or Bisglycinate: Both forms are noted for their effectiveness in promoting relaxation and sleep by engaging the GABA pathway.
  2. Apigenin: A compound found in chamomile that can help to reduce anxiety and induce sleep.
  3. Theanine: An amino acid that promotes relaxation without drowsiness.

Behavioral protocols like viewing natural light, NSDR (Non-Sleep Deep Rest) practices, and appropriate exercise should also be prioritized alongside supplementation 1.

Sleep Supplements

Andrew discusses the use of supplements for sleep, emphasizing the importance of behavioral protocols first. He recommends checking out the website Examine for quality studies on supplements and suggests three supplements that have positively impacted his sleep.
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