Top Tips For Sleeping On A Plane – Guest Post

Do you always dread the thought of flying abroad because you can just never get any rest on the plane? Even if it’s a short-haul flight, travelling can be very tiring (both mentally and physically) and it’s important to use the time on your flight to rest and hopefully get some sleep. From before stepping on the plane and choosing your seat when booking, to dressing comfortably, avoiding distractions and giving yourself enough time to wake up, there are plenty of ways to help you sleep on a plane – it just takes a little preparation and thought beforehand. In this guest post, Paul Swann at SleepPro outlines some of the best ways to help you try and get some shut eye on a flight.

Choose your seat wisely

Prepping for a comfortable and restful plane journey starts before even stepping onto the airplane! When it comes to booking your flights and choosing your seat reservation, you might want to save money at the time and opt for convenience rather than comfort however you may just regret that decision later on.

Your seat location could be one of the most important factors in how well or how poorly you sleep on a flight. A window seat can help to give you a nice flat surface on which to rest your head, and window seats can be particularly beneficial during night flights! Another factor to think about is which side of the bed you sleep on at home. For example, if you sleep on your right side of the bed at home, opt for the right side of the plane.

Dress comfortably

Whether you take to the skies regularly or you’re prepping for a flight and haven’t experienced the joy of cabin pressurization for a while now, learning to dress comfortably will hopefully aid in a more restful journey and help you to get some shut eye.

Whether it’s a short or long flight, most people will take the opportunity to try and get some rest for the travels ahead. Due to cabin pressurization, our bodies swell and it can become uncomfortable if you’re not used to it. Therefore, dressing in comfortable and loose-fitting clothing will be beneficial. I wouldn’t recommend freeing your feet completely (as that wouldn’t be very courteous for other passengers) however packing a pair of comfy socks will work wonders for your feet.

Avoid distractions

Listen to soothing music

Your normal music selection might do the job but to fully prepare for your flight, you should add some soothing music or a dedicated sleep playlist to your listening device. As well as creating a soothing and calm atmosphere, this can really help to tune out any distractions and aid in a peaceful sleep.

Stay away from the light

Just like you should avoid any digital devices or screens before bed at home, the same goes for your flight. The light from any digital screens can trigger your brain and inhibit your melatonin levels – a chemical that effectively tells you that it’s time to go to sleep. If you need to distract yourself by doing something, try reading a book or magazine, filling out some crossword puzzles, colouring book (you can get adult versions too), or playing a travel-sized game.

Eating and drinking the right things

From skipping caffeine both pre-flight and during-flight, to avoiding salty foods which can cause bloating, your drink and food choices can go a long way when trying to get some sleep. Try to avoid the temptation to have a cup of coffee or a soda, and try to stick to just water or juice to ensure you stay well hydrated.

If you’re used to having a soothing cup of tea in the evening at home, there’s nothing stopping you from doing the same on your flight. Opt for chamomile, honey, lavender and peppermint blends of tea for the best results.

Give yourself enough time to wake up

If you manage to actually get some sleep (which hopefully you will after reading this preparation guide), there can be nothing worse than waking up on a plane with those bright lights, bustling noise around you, and with the horrible beeping sound of the seatbelt sign. So do yourself a favour and give yourself enough time to wake up and feel alert in time for landing.

If you are one of the lucky ones and can rest easy on a plane, make sure you leave yourself enough time to wake up and avoid the shock. Try setting an alarm 1 hour before you’re due to land, as this should give you enough time to wake up, have some water and have a quick freshen up in the toilet.

Author Bio:

Paul Swann is MD at SleepPro. With over 35 years  experience of thermoplastics, Queens award winner for innovation, multi-patent holder,  and product design guru, Paul Swann is considered a leading industry expert in sports mouthguards design, Snoring and Apnoea treatment using MAD’s and has a passion for developing products that provide affordable solutions.

New Moms and Dads Don’t Sleep Enough: How to Fix it

Please Enjoy This Guest Post

It’s no secret that parents of newborns don’t get enough sleep. Both moms and dads suffer from a lack of sleep with a new baby.

In a recent survey, only 5 percent of parents with babies under six months of age get at least eight hours of sleep at night.

Rather than a full night’s sleep, parents of newborns are likely to get a fragmented night of sleep that doesn’t add up to enough rest to face the day well rested. For 43 percent of new parents, sleep comes at an average of one to three hours of uninterrupted rest at a time. That’s not enough to get the deep, restorative sleep you need to feel rested.

The lack of sleep that parents of newborns experience can result in extreme daytime fatigue and a decline in cognitive and physical function. In fact, 30 percent of parents with newborns fall asleep at work.

What Makes Newborn Sleep Difficult

Newborns need care around the clock, including when you’re sleeping. There are many reasons why babies cry and need help at night when parents would otherwise be sleeping.

Parents need to tend to feedings, diaper changes, colic, and other needs for babies at night.

But even when babies aren’t actively asking for help, parents of newborns may be too anxious to sleep. The survey indicates parents with infants often lose sleep worrying about providing a good life for their children or taking care of housework.

How Newborn Parents Can Get More Sleep

Parents of newborns should understand that sleep will be difficult for the first few months. Many babies start sleeping through the night by six months, so sleep difficulties won’t last forever. In the meantime, you can take steps to support healthy sleep for all: mom, dad, and baby.

  • Accept offers of help. If friends and family offer to help when the baby comes home, let them. Typically, offers are genuine — and at this time, you need all of the help you can get. You’re not likely to get offers to stay up all night with the baby, but daytime help can make it easier for you to get the rest you need. Let someone babysit while you take a quick nap during the day, accept dinner, or let them take care of housework such as dishes, laundry, or vacuuming so you can rest later instead of worrying about chores.
  • Take shifts with your partner. Nighttime parenting doesn’t have to be an all hands on deck situation. One partner can take care of baby’s nighttime needs for a few hours; then the other can take over. Consider four-hour shifts, such as 11 p.m. to 3 a.m., and 3 a.m. to 7 a.m. Shifts can be helpful, allowing one partner to get four hours of uninterrupted sleep at a time instead of choppy sleep that’s less restorative. To make this work, breastfeeding moms should pump ahead for nighttime feedings, and the resting partner should consider sleeping in a separate bed where they won’t be disturbed by the baby or their partner getting up to tend to its needs.
  • Take one night on, one night off. Similar to shifts, switching one night on and one night off with your partner can help you both get restorative sleep — although not at the same time. With this arrangement, one partner tends to all of the baby’s needs for one night while the other sleeps. The next night, it’s the other partner’s turn. This option can make it possible to get a full night of sleep every other night instead of endless nights with fragmented sleep. As with taking shifts, breastfeeding mothers should pump for nighttime feedings on the nights when they’re not getting up with the baby, and the sleeping partner should sleep where they won’t be disturbed.
  • Teach your baby how to sleep. Although many babies will sleep through the night by six months of age, it is possible to help them develop healthy sleep habits from birth, which may encourage better sleep for everyone. Maintaining routines is the best way to support healthy baby sleep, including a consistent bedtime and naptime, as well as predictable patterns throughout the day. Keeping familiar routines can help signal to your baby that it’s bedtime or naptime, and time to start getting sleepy. It’s also important to help your baby distinguish nighttime from daytime with noise and light cues, allowing household noise and daylight in the day, but keeping baby’s bedroom quiet and dark at night.


Sara Westgreen is a researcher for the sleep science hub She sleeps on a king size bed in Texas, where she defends her territory against cats all night. A mother of three, she enjoys beer, board games, and getting as much sleep as she can get her hands on.

When Should My Child Transition to One Nap?

The average age to transition from 2 naps to one nap is between 15 and 18 months.  I know when I first learned this years ago I was amazed.  The preschool I used to work at transitioned children to one nap at 12 months.  And they aren’t the only daycare or preschool that does.   Unfortunately that may not be in your child’s best interest.  Keep reading for signs that your child is ready to drop from 2 naps to 1.

So how do you know what your child is ready to drop a nap?  The first thing to pay attention to is your child’s age.  The average age to drop to one nap is 15 – 18 months.  Of course that’s just an average age, some children may be a little younger and some may be a little older, but if your child is much younger, there may be other things going on, and I would not assume they were ready for one nap.  Here are some signs, besides age, that tell you your child is ready, or is getting ready:

  1. Your child starts taking a long time to fall asleep for their morning nap.
    If your child starts taking longer and longer to fall asleep for their morning nap, they may be getting ready to stay up longer and may make it to just an afternoon nap.  Also if they start pushing their morning nap later, then they may not go down for their afternoon nap and that can cause overtiredness issues at bedtime.
  2. Your child takes a morning nap, but then starts refusing their afternoon nap.
    If your child starts only taking a morning nap and then refuses their afternoon nap, they will have a very long awake period before bedtime.  This will cause them to most likely be overtired at bedtime, which can cause night and early morning wake ups.

Some children may easily transition to one nap a day.  Some may just one day stop napping in the morning, then fall asleep around 12 or 1 and take a long nap.  If your child isn’t one of those children, here are some tips to make the transition easier:

  1. Be prepared for an earlier bedtime on days when naps don’t go as planned.
    If your child only takes a morning nap, or takes one short nap, they may need an earlier bedtime that day so they do not become too overtired.
  2. Be open to a one or two nap day.
    While you are making the transition from 2 to 1 nap, there may be days when your child needs 2 naps instead of 1 and that is okay.
  3. If your child goes to a school that insists on transitioning them to one nap early, it is okay to let them have 2 nap days on the weekends.

While the transition may seem a little stressful, it will not last long, and once your child is on one nap a day, that will hopefully be a nice long nap!  During this time, you may need to adjust bedtime a little earlier because remember, children who are overtired sleep worse than children who are well rested.  So we want to make sure your child doesn’t get overtired.

Taking My Own Advice – Pen and Paper Edition

There are times where I do take my own advice, and then there are times where I forget good sleep hygiene and boy does it make a difference.  For instance, last night.

And excuse me while I channel my inner Sophia Petrillo – Picture It – Me, all cozy in my bed ready to go to sleep:

“Oh, I need to change something up on my Services page on my website.  Will I remember to do it tomorrow?  I’m not sure I’ll remember, I should write it down, but I don’t know where my pen and paper went.  It used to be next to my bed, but I must have put it somewhere.  Too bad I moved that.  Ok I’ll just have to think about it and remember to change my services page.  It’s kind of funny, I’m thinking about something to do about my business, while not taking my own advice, and that’s keeping me awake.  I should write a blog post about not taking my own advice.  I hope I remember to do that.  I should write it down, but I wonder where my pen and paper went.  If I had that I could write down the blog post idea and the other idea I had.  Wait, what was that idea?  Ummm . . . . Oh yea, my services page.  I could get out of bed and write it down somewhere.  But I’m very comfortable.  I don’t think I want to get up.  I wish I still had that paper next to my bed.  What ever happened with that anyway?  Ok, so tomorrow I want to write a blog post about not being able to fall asleep without my pen and paper, and also I want to update my services page.  I hope I remember that.  It may be easier to get up and write it down.  No, I don’t want to do that.  I’m just gonna lay here and think about it.  Or maybe I should actually try to fall asleep.  Ok, I’m going to focus on my breathing, but wait, if I write a blog post about this, how will I describe how I focus on my breathing.  Wait, I’m not focusing on my breathing, I’m still thinking.  Ok, I’m going to breath in, and think Re, and breath out, and think Lax.  Re – Lax  Re – Lax, Oh I hope I remember to update my services page and write a blog post about this.  STOP IT, you’re supposed to be going to sleep!  Re – Lax, Re – Lax.”

I wish I could say this was the only time I had these thoughts, and during the day, I forget to get the pen and paper.  But guess what?  I just put the pen and paper next to my bed!

As I was writing this, I was thinking about how kids can have a hard time falling asleep too.  We need to give them tools to be able to get their thoughts out as well.  A pen and paper can help for older children as well.

And to get you started, here is a link to a bunch of pen and paper sets I searched for on Amazon –

Check out this adorable set I found for girls (or anyone who loves unicorns!)

And here are some more choices for kids –


Please Note – Some of these links may be affiliate links which means I may earn a portion of your purchase price, with no effect on what you pay.

Your Mattress: Why You Should Always Invest In Quality

Please enjoy this partnered post

No one likes spending more money than they have to. It’s human nature to want to hold on to your hard-earned cash for as long as you can. But some purchases are unavoidable. If the time has come for you to buy a new mattress, it can be tempting to save a little bit of money by opting for something mid or low range. However, below are a few reasons why you should stretch your budget to something of a higher quality to ensure that you get a good night’s sleep.


Buy cheap, buy twice

Many of us have heard the phrase buy cheap, buy twice. And it is doubly true for mattresses. A good quality mattress will need to be replaced every eight years or so, but if you buy something cheap or not fit for purpose, that time frame could well be halved. Most retailers offer various finance options for some of their more expensive products. Failing that, companies like could provide a small loan to allow you to stretch your budget to something that will provide better support and last longer for you.

Support for you

Speaking of support, getting the right level of support in a mattress is a tricky thing to manage. It must be soft enough to be comfortable and mold to the shape of your body, but it must also be firm enough to provide a decent amount of support. Too soft and it would be like sleeping on a bean bag, too firm and you might as well sleep on the floor. Quality mattresses use a variety of materials and structures to allow them to provide just the right balance for you. Your requirements will depend on how much you weigh and what position you sleep in. Some manufacturers even offer dual firmness mattresses that offer different levels of support on either side. Ideal for those who have marked differences in weight or sleeping style between the occupants.

Overall health

The most important reason to invest in a quality mattress is simply because it is good for your overall health. The body needs good quality sleep in order to repair and recuperate. You would be surprised how quickly the human body can become sleep deprived. Not only does it make you irritable, as well all know too well, but it also makes it more difficult to concentrate, harming your productivity. Lack of sleep also weakens your immune system, which is why you start to feel run down and seem to pick up colds so much more easily when you are not getting enough sleep. There is a whole host of other side effects that lack of sleep can cause in your body, all of which are easily avoided by helping yourself the get the eight hours a night that you need to function best.

Hopefully, these reasons have helped to underline the importance of investing in a quality mattress for your bedroom. You spend a third of your life in bed, so it makes sense to ensure that you are spending that time in supreme comfort and support.