The Importance of Seat Selection for Better Sleep on Flights
Choosing the right seat on a flight can significantly impact your ability to rest and arrive at your destination feeling refreshed. According to Sherry Peters, an experienced international flight attendant with 27 years of experience and a passion for travel, certain seats should be avoided if you want to get quality sleep during your journey.
Peters, who has traveled to 65 countries and flies up to 12 times a month, highlights that seats near the galley or toilets are among the worst choices for sleep. These areas are typically high-traffic zones where there is constant foot traffic, people queuing, and lavatory doors slamming. This environment makes it nearly impossible to find uninterrupted rest. She emphasizes that these spots are not only noisy but also filled with crew activity, which can disrupt your sleep even before the plane takes off.
In addition to avoiding seats near the galley or toilets, Peters warns against choosing aisle seats, especially on long-haul flights. Aisle seats can be problematic because passengers often get up to stretch or move around the cabin, leading to repeated bumps, wake-ups, or requests to move. These interruptions can disrupt your sleep cycles and leave you feeling more fatigued upon arrival.
For many travelers, getting quality sleep while traveling is already a challenge. Experts in the field of sleep, such as Sleepy’s, suggest that poor sleep can significantly affect how rested you feel when you reach your destination. To combat this, Peters recommends opting for a window seat whenever possible. Being next to the window gives you much more control over your environment, which is key to falling asleep. You can close the shade, lean against the wall for support, and avoid being elbowed by people passing in the aisle. This setup offers one of the closest things to a controlled sleep environment on a plane.
The expert explains that the biggest factor affecting sleep in the air is control. While most people blame jet lag or the flight itself, Peters believes it often comes down to how you can control your environment and stay hydrated. She notes that she may not be able to control the time of day, but she can manage noise and light by closing the window shades and using noise-cancelling headsets. Even though she can’t control the surrounding environment of 300 wide-awake passengers, she can control how much she gets jostled, which helps her body think it’s time to sleep, even mid-flight.
Common Mistakes That Hinder Sleep on Flights
Beyond seat choice, Peters says there are several common mistakes travelers make that make it harder to rest. One of the biggest is assuming that sleep will “just happen” without any preparation. Others include failing to use the seat properly for support or not adjusting your position to reduce strain on your neck and back.
Peters suggests leaning slightly toward the window and supporting your arm so your shoulders and neck can relax. She also recommends small but effective tweaks, such as using a lumbar pillow or slightly reclining the seat to prevent lower back pain. Additionally, she uses an adjustable eye mask that loops over the headrest to keep her head from bobbing and prevents stiff necks mid-flight. However, she reminds travelers that not every airline allows this setup, so it’s worth checking their guidelines before you fly.
Light is another major factor in sleep quality. Peters advises passengers to take control of their surroundings from the moment they sit down. Closing the shade as soon as possible signals her brain that it’s time to sleep. For frequent flyers, creating a sense of privacy can also help. She creates a small sleep bubble by putting a blanket over her head or using her jacket. Even if the plane is loud, she tricks her brain into thinking it’s quiet and dark.
Ultimately, Peters says where you sit can have a bigger impact than most people realize. Your seat choice alone can make or break your sleep on a plane.
