Traveling can be an exciting venture, but long flights pose a unique challenge, especially when trying to catch some much-needed rest. Sleeping on an airplane without causing discomfort to your neck requires a bit of preparation and know-how. At Preferred Rehab, with locations in Gilbert and Queen Creek, we understand the importance of maintaining your neck health during travel. Here are expert tips on how to achieve restful sleep in the skies without waking up with a stiff neck.

1. Choose the Right Seat

If possible, select a window seat when booking your flight. It offers a spot to lean against and more control over your sleeping environment. Avoid seats near high-traffic areas like bathrooms or the galley to minimize disturbances.

2. Bring a Quality Travel Pillow

Not all travel pillows are created equal. Look for a pillow that supports the natural curve of your neck. Memory foam options or those with an ergonomic design can provide substantial support and prevent your head from dropping to one side. Some travelers prefer inflatable pillows for their adjustability and easy storage.

3. Mind Your Posture

Even with a travel pillow, your sitting posture can make a significant difference. Sit back in your seat to ensure your back is supported. Adjust the headrest to keep your head and neck in a neutral position, and avoid crossing your legs, as this can misalign your spine.

4. Use a Lumbar Support

A small, lumbar support pillow or even a rolled-up jacket can make a world of difference in maintaining the natural curve of your lower back. Proper lumbar support prevents overarching and reduces the strain on your neck and shoulders.

5. Limit Carry-Ons Under the Seat in Front of You

Having more legroom allows you to change positions more easily and find a comfortable posture for sleeping. Stowing your items in the overhead compartment rather than under the seat in front of you can give your legs and lower back the space they need.

6. Stay Warm

Airplanes can get chilly, and muscle tension increases when you’re cold. Use a blanket to stay warm, or layer your clothing so you can adjust as needed. Being warm and cozy can prevent muscle cramps and stiffness.

7. Relax Before Trying to Sleep

Try to relax your body and mind before attempting to sleep. Listen to calming music, meditate, or do some gentle neck stretches to release tension. Avoid screen time right before, as the blue light can interfere with your ability to fall asleep.

8. Hydrate Wisely

Staying hydrated is important, but limit fluids an hour before you plan to sleep to minimize trips to the bathroom. Opt for water over caffeine or alcohol, which can affect sleep quality and increase dehydration.

Conclusion

Sleeping on an airplane doesn’t have to result in neck pain. With the right preparation and tools, you can arrive at your destination feeling rested and free from discomfort. At Preferred Rehab, we’re committed to your health and wellness, whether you’re 30,000 feet in the air or grounded at home. Remember, the key to a comfortable journey is in the preparation. Safe travels and sweet dreams!