A few drinks at the airport might seem like a good idea, but experts say it could do more harm than good...
A sleep expert has issued a cautionary message for travelers who enjoy a few drinks before boarding their flight.
For many, the holiday feeling kicks in the moment they step into the airport. But before reaching your destination, there's still the flight to get through—and whether you’re a nervous flyer or just impatient to arrive, flights can sometimes feel like a long and tiring ordeal.
On long-haul flights especially, getting comfortable is key to making the journey feel faster. The hope is that if you manage to relax, time will fly by, and you’ll land refreshed and ready to enjoy your trip.
While staying active on a long flight is important to help prevent blood clots, most passengers also want to get some much-needed sleep.
However, getting rest on a plane isn't always easy—especially when you're stuck in a cramped seat with limited legroom.
A sleep expert has now warned that drinking alcohol before or during your flight can actually make the experience worse, despite the common belief that it helps you sleep.
Drinking alcohol won't make your flight any smoother, experts say Wsfurlan/Getty Images
Although having a drink might make you feel drowsy, consuming alcohol before flying can be more harmful than beneficial, as Martin Seeley, the CEO and sleep expert at MattressNextDay, explains.
"Alcohol might make you feel sleepy initially, but it actually disrupts your sleep quality," he begins.
"Alcohol can interfere with your sleep cycles, leading to lighter, less restorative sleep."
You'll want to get some sort of sleep during a long-haul flight Jupiterimages/Getty Images
"It's better to stay hydrated and avoid the hangover that comes with drinking at high altitudes."
"Plus, water is essential for maintaining healthy blood circulation during long flights."
To help travelers get better sleep on their flights, Martin has also shared several expert-backed tips.
Take a 30-minute walk before your flight
Arriving at the airport early is always a good idea, not just to avoid missing your flight but also to give yourself time to stretch your legs. Martin recommends: "Before you board, spend 30 minutes walking around the airport whether it's duty-free, the lounge, or just a quick lap around the terminal."
He adds: "Studies show that just half an hour of moderate exercise can help you sleep better, and further studies have proven that women who take more steps throughout the day experience deeper sleep."
"So that simple 30 minute stroll will help your body prepare for rest."
Choose seats above the engine for better sleep
Believe it or not, where you sit on the plane can impact how well you sleep.
Martin explains: "Booking a seat above the engine can actually lead to better quality sleep."
"The gentle, consistent hum can act as a sort of white noise, helping to lull you into a peaceful slumber."
"This concept is similar to how some people use white noise machines at home to improve sleep quality."
Additionally, choosing a seat in this area might help reduce turbulence, which can be especially useful for passengers who feel uneasy during flights.
Pack a sleep kit for extra comfort
"A well-prepared sleep kit can make all the difference," Martin explains. "Flight socks are a key component of this kit, with previous studies confirming that flight socks can halve the number of times you're woken up on a plane."
"By wearing flight socks during the day, you can prevent fluid building up in your legs, which travels up the body when lying down, causing snoring."
He also suggests: "In addition to flight socks, include an eye mask to block out harsh cabin lights, and a good memory foam travel pillow for proper neck and head support, so that you don't wake up with a stiff neck."
Me and who? Peter Cade/Getty Images
Adjust your phone’s clock as soon as you board
"As soon as you board, set your watch to your destination's time," Martin advises. "This simple act can help your body's circadian rhythm – your internal sleep-wake cycle – start adjusting to the new time zone."
"It's a great way to minimise jet lag and help you sleep at the right times during your journey."
He emphasizes: "Our bodies are incredibly adaptable, but they need a bit of help sometimes."
"By changing your clock early, you're giving your body a head start on adjusting to the new time zone."
"This can make a big difference in how well you sleep and how quickly you recover from jet lag."
Opt for wired headphones instead of wireless
Wireless earphones might be more convenient, but they aren’t always the best option for getting quality sleep during a flight.
Martin suggests choosing wired, noise-canceling headphones instead.
He explains: "They're less likely to fall out while you're sleeping, and many offer excellent noise-cancelling features to block out that cabin chatter."
"Plus, with wired headphones, you don't have to worry about them running out of battery mid-flight."
Wear loose, comfortable clothing
"Loose-fitting clothes are a must when flying," Martin advises. "They allow for better blood circulation and give you the freedom to find a comfy position in those cramped airplane seats."
He adds: "Wearing comfortable clothing is essential for reducing discomfort and improving sleep quality."
"Tight clothes can restrict movement and cause pressure points, which can wake you up during the flight."
"By dressing comfortably, you're giving your body the best chance to relax and sleep well."
