For many Australians, a long-haul flight is inevitable when you want to travel to most parts of the world.
With a long haul flight often comes the dreaded lack of sleep, uncomfortable sleeping positions and sometimes the annoying hum of a snoring neighbor passenger.
In fact, according to travel app Skyscanner, 65% of passengers revealed they struggle to find a good sleeping position, and it's their biggest challenge when traveling.
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Travel experts have considered how to stay comfortable and get the most out of your long-haul flight, sharing some of their tips on the best sleeping positions and the best seats to rest.
Best position to sleep on a plane
If you've ever leaned forward and slept with your head on the lunch tray, then you're doing it wrong.
Dr. Alan Hedge, professor of ergonomics at Cornell University, says it's the worst position for your lower back.
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“When you're sitting, you want to make sure your back is well supported,” he said. Business internal. “It’s always better to try to sleep backwards rather than forwards.
Although you can put something like a pillow on the tray and lean forward, he warns that it's the “least desirable” way to sleep on a plane.
“By doing so, you have now increased the compressive forces on the lower back.”
Travel experts also advise against dozing cross-legged, as this is not only bad for your back, but can also increase the risk of blood clots on long-haul flights due to restricted blood flow.
Chiropractors recommend keeping your legs straight, bending your knees slightly.
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The best seats on a plane for sleeping
Where you sit on the plane can also have a big impact on the quality of your sleep.
Skyscanner recommends reserving your seat directly with the airline as soon as you make a reservation. (Fees may apply depending on your airline and status.) Use SeatGuru to Identify Seats which will cause minimal disruption – avoiding seats near bathrooms or cribs if possible.
This advice is echoed by the 9Travel ambassador So did Sami Lukis, who said she “can't live without” the popular site when booking.
“It will tell you which seats are best and which seats to avoid, especially if you're going to spend a little more money to get an exit row seat or a window seat,” she said .
If you're flying on an A380, some airlines have a small number of economy class seats on the upper deck, where you'll have a much more peaceful experience, so book early to secure these rows.
For passengers who feel guilty about reclining their seat (14% in Skyscanner's survey), book a seat right in front of the bulkhead and they'll be nothing but the wall behind you.
