The four ‘simple’ steps to falling asleep on a plane, according to a psychologist

Falling asleep on a plane is “very simple”, following a four-step formula, says a psychologist.

And with the holiday season approaching, it might be a timely hack.

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In a recent Instagram post, expert Erica Terblanche told travelers her sleep strategy.

STEP ONE

Try to get comfortable, close your eyes and count to 30, says Érica.

This is the first step to crossing what she calls the “alpha bridge.”

STEP TWO

The second step involves opening your eyes slightly.

Érica suggests: “Open your eyes to a small sliver, like a small crescent, and count to five.”

STEP THREE

This is simply repeating the first step.

Erica says, “Close your eyes again and count to 30.”

STEP FOUR

Repeat step two, with extra focus on your breathing.

The psychologist advises: “Open your eyes again to a half-moon sliver, count to five.

“Then close your eyes again and notice your breath coming in and out through your nose.”

And that’s it.

According to Érica, most people should fall asleep after the first try of the four-step system.

OTHER TIPS

2023 Sleep Expert Jeff Khan Said Conde Nast Traveling passengers must prepare themselves before boarding the plane.

He said: “The best bet for feeling better during travel and in your new destination is to embark on your trip with low sleep debt.

“The less sleep you get, the better your chances of resisting insufficient sleep on the plane, as well as quickly adapting to your new time zone.”

Meanwhile, a Reddit publish on the topic in 2021 went viral, as users gave their own advice.

One said: “Personally, I make sure I have a window seat on the side of the bed where I normally sleep.

“Eye masks if you need darkness and can handle them (I can’t sleep in one). Comfortable clothes. Warm clothes. I bring a neck pillow.

“All that and it’s still never a good sleep. But it’s something.”

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