How To Get A Good Night's Sleep While Flying to Europe in Coach

If you have made a trans-Atlantic flight overnight, you undoubtedly know how important it is to get some sleep on the plane. However, needing sleep and being able to get it are not always the same thing, especially if you are seated in the cramped quarters of coach, or economy travel. However, sleeping on the plane is doable, if you prepare in advance and follow these tips:

1. Begin your preparations the day before. Make sure that you get a very good night's sleep the day before you are scheduled to travel. This will ensure that you are alert on the day of the flight and don't need a nap during that day. You want to make sure that you are really tired when you get on the plane! The best way to do this is to have a long day beforehand, not punctuated with a nap.

2. Bring the right gear along. There are several indispensable items you will need to have while on the long flight. Buy and bring along a blindfold, one of those eye covers held on by straps that fit around the back of your head. A fuzzy scarf is also immensely comforting in your not-so-comfortable position in coach. I bought one that was made of fake fur and swaddled it around my neck as I was settling down. I felt instantly transported back to the childhood world of security blankets as I snuggled down into its soft warmth.

3. Know what chemicals to imbibe--and which ones to forego. If you are sensitive to caffeine, don't have any after about 1:00 p.m. on the day when you are scheduled to fly. If you are tired, it can be tempting to drink a double espresso just to keep on going. Remember, however, that in a few hours, you will want to feel drowsy, not wired, and tough it out without the caffeinated pick-me-up.

A 25 milligram Benadryl or other diphenhydramine tablet taken after your in-flight meal will do wonders for encouraging the wonderland sensation you are going for.

A glass of wine on the plane can be tempting, as alcohol causes drowsiness initially after being consumed. However, people who fall asleep after drinking alcohol are prone to waking up prematurely and not being able to get back to sleep. Skip the wine.

4. Music? If listening to music helps you sleep, choose either soft classical music or the easy listening channel. However, if music keeps you awake, never fear. The sound of the plane's engines and the gentle vibration of them droning beneath you create a lovely white noise which is, in itself, conducive to sleepiness.

Which of these elements is most important? In truth, it is not any one of these tactics which, alone, will lull you into slumber on the plane. Rather, it is the combination of them all working together which produces a synergistic effect; the sum of them is greater than its parts.

There are, of course, circumstances beyond your control that could prevent you from sleeping despite your best efforts--a crying baby, a talkative neighbor, or the sound of people moving through the cabin. However, the preparations listed above will greatly increase your chances of starting your day well-rested east of the Atlantic. Some jet lag is normal, even if you do sleep well on the plane. You can cut your recovery time in half, though, by taking these simple measures.

Bon voyage--- and bon nuit!