GETTING some shut-eye on a long flight can be a difficult task, especially when stuck in economy.
But there is one mistake passengers often make when trying to sleep which could have severe consequences.
GettyTrying to sleep on a plane can be hard – but there is one mistake passengers always make[/caption]
Sleeping tablets are often prescribed to travellers who struggle to sleep.
However, Dr Eve Glazier has warned people to not take these tablets without trying them out before flying.
She told the Daily Herald: “Although occasional use is considered to be safe, these drugs have addictive and abusive potential and should be taken with caution.
“If someone opts for a sedative, we encourage using a trial dose at home, prior to the flight, in order to ensure tolerance.
“Anyone using a sleep medication should time the dose in order to have a few waking hours at the end of the flight.
“This provides a window of time to recover from any grogginess or other possible aftereffects.”
She added that side effects can include “lingering dizziness, fatigue or grogginess” while some can have abnormal behaviours like sleepwalking.
GPs rarely prescribe sleeping tablets due to side effects and additions, often only given out for a few days or weeks as a last resort.
Some people often try melatonin to sleep – not a sedative, but a hormone that can aid sleep by affecting the body clock.
Instead, Dr Glazier recommends a number of other tricks to try and make it easier to sleep on the plane.
This includes wearing comfortable clothing, with studies showing thick socks can help aid sleep, as well as noise-cancelling headphones to block out the engine noise.
Lavender oil, make-shift footrests and avoiding booze and caffeine can also help, she suggested.
Being early for your flight can also help you sleep, according to experts.
Martin Seeley, CEO at MattressNextDay and sleep expert, said being early lets you fit in a 30-minute walk before boarding, which can help you sleep.
He explained: “Studies have shown that just 30 minutes of moderate exercise can boost sleep quality.
“A further study found that women who spent more time being active and took more steps reported improved sleep and more time spent asleep.”
And another study has revealed why reclining your seat all the way isn’t actually the best way to sleep.
Andrew Lawrence, president of the Chiropractors Association of Australia, says it should only be “slightly reclined”.
Instead, a cushion should be put between the lower back and the seat to reduce pressure on the pelvis.
He said: “The best position for reclining is about halfway, which gives assistance with holding the head in place but doesn’t put too much backward pressure on the hips.”
GettyEye masks, noise cancelling headphones and comfy clothes can all help you sleep[/caption]