Essential travel sleep tips: What to pack for better rest on long-haul flights

Holidaymakers taking long-haul flights are being advised on the best ways to secure some shut-eye. 
 

Sleep experts from WinstonsBeds.com have urged travellers to consider packing six essential sleep assisting items with them on their travels. 
 

Bringing items from home, like a familiar blanket or eye mask, can actually help to bring a sense of calm and relaxation to any anxious passengers.
 

Blocking out sound on busy planes can also help, so the experts are encouraging travellers to pack ear plugs or to download white noise onto their devices. 
 

Rebecca Swain, expert at WinstonsBeds.com said: “Many of us struggle to sleep when travelling, and when on a long-haul flight it can be particularly frustrating. 
 

“We wanted to share a few easy things Britons can take on their holidays to help them find comfort while in the air. Whether you tend to get a bit anxious before flying or you want to use the time to get some quality sleep, there are a few things you can do. 
 

“Surpirisingly, something as simple as taking a blanket from your bed at home could help to comfort you and send you off to a restful sleep. 
 

“Listening to pink noise or wearing ear plugs can also help to get rid of noises from other passengers and can help you to have an uninterrupted sleep.”
 

Here are ways to secure a good night’s sleep on your travels, from WinstonsBeds:
 

Listen to pink noise 
Blocking out noise from other passengers is essential when trying to sleep white travelling, but instead of choosing to pop your usual playlist on, opt for pink noise. Waves, rainfall or rustling leaves are all examples of pink noise and can help block out noise while calming you down and helping you drift into sleep. 
 

Familiar blanket 
If you struggle to sleep on flights, consider packing a blanket from home. The familiar scent and texture act as comforting cues, which your brain associates with sleep. A familiar blanket can also help you feel more relaxed in unfamiliar surroundings, which can aid any stress or anxiety during the flight. 
 

Avoid caffeine and alcohol 
Despite many choosing to follow the tradition of having an alcoholic drink at the airport ahead of a flight, opting out of this could actually help you get some sleep. While some may think one glass of wine could actually help them drift off into sleep, alcohol will impact your ability to fall into a quality sleep. Also avoid drinking anything with caffeine ahead of a flight in order to make getting to sleep easier. 
 

Choose food wisely
You should always avoid eating any heavy meals or foods before heading to bed, and the same approach should be taken at the airport. Eating a heavy meal can leave you feeling uncomfortable, bloated and unsettled, making it harder to fall asleep. Go for a lighter option and try to avoid eating too close to your flight time. 
 

Eye masks 
Lots of Brits struggle to sleep unless they are in complete darkness, which can be very difficult on a flight. In order to give yourself the best chance of falling into a deep sleep, pack an eye mask. 
 

Ear plugs 
If you want to block out the noise from others on your flight and you sleep best in silence, make sure to pack some ear plugs. They can help to block out disruptive noise to aid a better night’s sleep, and can even help to alleviate any ear pain during flights.