Ergonomics Expert Offers Strategies for Comfortable Sleep on Economy Flights

Understanding how to achieve restful sleep on a plane, especially in an economy seat, can be challenging due to limited space and the need for proper support. An ergonomics expert highlights the importance of planning ahead and utilizing specific strategies to minimize discomfort and promote better sleep posture. The advice includes using specialized cushions, adjusting seat positions, and employing travel pillows to support the head and neck. Additionally, managing light exposure, temperature, and noise can further enhance sleep quality during flights.

• Occupational Therapist and Certified Professional Ergonomist emphasizes the importance of proper seated-sleep posture to avoid compressing the spine and vertebrae.
• Using the tray table for support can lead to tissue irritation due to prolonged contact pressure and awkward positioning.
• Specialized cushions, both inflatable and memory foam, can help reduce contact pressure and support the head and neck in a neutral posture.
• Leaning back slightly in the seat and using a cushion for spinal support can aid in achieving a more comfortable sleeping position.
• Travel pillows, particularly those that wrap around the neck and provide full neck support, are recommended for maintaining a neutral head and neck position.
• As a last resort, layers of clothing can be used to create makeshift pillows for additional support.
• Limiting light exposure with an eye mask, using a blanket for warmth, and wearing noise-canceling headphones can help mitigate environmental factors that disturb sleep.
• Choosing between aisle, middle, and window seats depends on personal comfort preferences and needs, with the middle seat generally being least desirable.
• The body needs movement even during sleep to lubricate joints and relieve muscle tension, emphasizing the need for a dynamic sleeping position.
• If comfortable sleep remains elusive, considering an upgrade to a higher class with better sleeping amenities is advised.

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