Can’t sleep on a plane? This psychologist says her 4-step ‘hack’ will help you drift off

May 21, 2024

No matter how weary, some travelers struggle to get ample shut-eye on airplanes.

The seats are narrow and uncomfortable, there’s barely any legroom and, not to mention, your head keeps bobbing from side to side as soon as you doze off.

But psychologist Erica Terblanche has revealed the tried and true way to drift to sleep at cruising altitude is a method known as “going over the alpha bridge” — which proves “counting sheep” isn’t just an old wives’ tale.

The “simple” trick, Terblanche shared in a video posted to Instagram, entails four steps.

First, she advised viewers to lie down “comfortably” — or as comfortably as you can in an airline seat — and close your eyes while counting to 30.
“Then, open your eyes only a little sliver, like a little half moon, and count to five,” she continued.
After that, close your eyes again, count to 30, open a sliver once more and count to five.
Then close your eyes completely, focusing on your breathing.

While most people will likely fall asleep after the first try, she claimed, it may take more than one cycle through the steps to drift off entirely.

It may not be as simple as popping a melatonin gummy or self-medicating in some other form, but Terblanche swears the hack works.

Research has shown that passengers have much more difficulty falling asleep on aircrafts than in a bed. According to a 2020 study cited by Travel and Leisure, ambient cabin noise — like the loud hum of the engines, intercom announcements or people talking — can disrupt sleep.

In addition, the uncomfortable seats and flight anxiety can contribute to a lack of slumber while flying.

Sleep experts have previously shared their tricks to sleeping better on flights, such as avoiding alcohol, taking a walk around the airport 30 minutes before boarding, listening to white noise and strategically picking a certain seat on the airplane.

The window seat, for one, has been touted as the easiest seat to fall asleep in due to the ability to lean your head on the wall.