Don’t Drink Before Your Nap on the Plane: It Could Hurt You Now and Later.

For many travelers, a long flight is synonymous with discomfort, restlessness, and the challenge of finding ways to relax at 35,000 feet. To combat these issues, some passengers might consider having a drink or two before taking a nap during the flight, hoping that a bit of alcohol will help them relax and drift off more easily. However, this seemingly harmless habit can actually be detrimental, both in the short term and the long term.

Drinking alcohol before a nap on a plane might seem like a good way to take the edge off, but it can lead to several issues that can affect your health, comfort, and overall travel experience. This article explores the reasons why you should avoid alcohol before napping on a plane, the potential consequences, and healthier alternatives for getting rest while flying.

The Impact of Alcohol on Your Body at High Altitudes

Alcohol and Its Effects on the Body

Before delving into the specific effects of alcohol on a plane, it’s essential to understand how alcohol affects the body under normal circumstances. Alcohol is a central nervous system depressant, meaning it slows down brain function and neural activity. This can lead to a feeling of relaxation, reduced inhibition, and drowsiness—all of which might seem beneficial for someone trying to sleep on a plane.

• Initial Relaxation: After consuming alcohol, many people experience an initial sense of relaxation and euphoria. This is because alcohol increases the release of dopamine, a neurotransmitter associated with pleasure and reward. This effect can make alcohol seem like a good choice for calming pre-flight nerves or helping to induce sleep.
• Dehydration: Alcohol is a diuretic, meaning it causes the body to lose more fluids than it takes in. This leads to dehydration, which can cause a range of issues, including headaches, dry skin, and fatigue. Dehydration is particularly problematic when flying, as the cabin air is already dry and low in humidity.
• Disrupted Sleep Cycles: While alcohol might make you feel sleepy initially, it actually disrupts your sleep cycles. It can prevent you from reaching the deeper stages of sleep, such as REM sleep, which are crucial for feeling rested and rejuvenated.

The Effects of Alcohol at High Altitudes

When you consume alcohol at high altitudes, such as on a plane, its effects can be more pronounced and potentially more harmful. The reduced oxygen levels and lower cabin pressure can amplify the impact of alcohol on your body, leading to heightened intoxication and other adverse effects.

• Increased Intoxication: At high altitudes, the body’s ability to metabolize alcohol is compromised. This means that the same amount of alcohol consumed on the ground will have a stronger effect when consumed in the air. This can lead to quicker intoxication, impaired judgment, and a higher likelihood of dehydration.
• Impaired Cognitive Function: The combination of alcohol and reduced oxygen levels can impair cognitive function, making you feel more disoriented and confused. This is particularly dangerous in the event of an emergency, as it could affect your ability to respond appropriately and follow safety instructions.
• Increased Risk of DVT: Deep vein thrombosis (DVT) is a condition where blood clots form in the veins, often in the legs, due to prolonged periods of inactivity. Alcohol consumption can increase the risk of DVT by promoting dehydration and reducing circulation, which are already concerns on long flights.

The Consequences of Drinking Before a Nap on the Plane

Short-Term Consequences: During the Flight

While drinking before a nap on the plane might seem like a way to ensure you get some rest, it can actually make your flight experience less comfortable and more hazardous in several ways.

• Dehydration and Discomfort: As mentioned earlier, alcohol is a diuretic, which can lead to dehydration. On a plane, where the air is already dry, this can exacerbate symptoms like dry mouth, headaches, and fatigue. Dehydration can also make it more difficult to fall asleep or stay asleep, leading to a restless and uncomfortable nap.
• Frequent Bathroom Trips: Alcohol increases the frequency of urination, which means you’ll likely need to get up more often to use the bathroom. This can disrupt your nap and make it difficult to get any meaningful rest. Additionally, frequent trips to the restroom can be inconvenient on a plane, especially if you’re seated in a window seat or if there’s turbulence.
• Exacerbated Jet Lag: Jet lag is a common issue for travelers crossing multiple time zones. Alcohol can make jet lag worse by disrupting your sleep patterns and exacerbating dehydration. When combined with the effects of crossing time zones, drinking before a nap on the plane can leave you feeling even more fatigued and disoriented upon arrival.
• Potential for Airsickness: Alcohol can irritate the stomach lining and increase the likelihood of nausea or vomiting. Combined with the motion of the plane, this can lead to airsickness, which can be particularly unpleasant when you’re trying to sleep.

Long-Term Consequences: After the Flight

The effects of drinking before a nap on the plane don’t end once the flight is over. In fact, this habit can have long-lasting consequences that affect your overall health and well-being during and after your trip.

• Prolonged Fatigue: The combination of disrupted sleep, dehydration, and jet lag can lead to prolonged fatigue that lasts well into your trip. This can reduce your ability to enjoy your destination, making it harder to engage in activities and fully experience your travel.
• Compromised Immune System: Dehydration and poor sleep can weaken your immune system, making you more susceptible to illness. After a long flight, when your body is already stressed, drinking alcohol can increase the likelihood of catching a cold or other infections, particularly in crowded and confined spaces like airports and airplanes.
• Increased Anxiety and Irritability: Alcohol can have a rebound effect, leading to increased anxiety and irritability once its initial effects wear off. This can exacerbate the stress of travel and make it more difficult to relax and enjoy your trip.
• Long-Term Health Risks: Regularly consuming alcohol before flights, especially in combination with napping, can lead to longer-term health issues. These might include chronic dehydration, sleep disorders, and an increased risk of developing alcohol dependency.

Healthier Alternatives to Drinking Before a Nap on the Plane.

If you’re looking for ways to relax and get some rest during your flight, there are healthier alternatives to drinking alcohol that can help you feel refreshed and comfortable without the risks associated with alcohol consumption.

Stay Hydrated

Staying hydrated is one of the most important things you can do to feel comfortable on a flight. Drinking plenty of water before and during your flight can help combat the dry cabin air and reduce the risk of dehydration.

• Water, Herbal Teas, and Electrolyte Drinks: Opt for water, herbal teas, or electrolyte drinks to keep your hydration levels up. Herbal teas, such as chamomile or peppermint, can also have a calming effect and help you relax.
• Avoid Caffeine: While it might be tempting to drink coffee or soda, caffeine can dehydrate you further and make it harder to sleep. Stick to non-caffeinated beverages to ensure you stay hydrated and calm.

Practice Relaxation Techniques

There are several relaxation techniques you can practice to help you unwind and fall asleep naturally on the plane.

• Deep Breathing: Deep breathing exercises can help calm your nervous system and promote relaxation. Try inhaling deeply through your nose, holding the breath for a few seconds, and then exhaling slowly through your mouth.
• Progressive Muscle Relaxation: This technique involves tensing and then relaxing each muscle group in your body, starting from your toes and working your way up to your head. This can help release tension and prepare your body for sleep.
• Meditation or Mindfulness: Guided meditation or mindfulness exercises can help you clear your mind and focus on the present moment, making it easier to relax and drift off to sleep.

Create a Comfortable Sleep Environment

Making your seat as comfortable as possible can also help you get a better nap on the plane without the need for alcohol.

• Use a Travel Pillow and Blanket: A supportive travel pillow and a soft blanket can make a big difference in your comfort level. These items can help you maintain a good sleeping posture and keep you warm during the flight.
• Wear an Eye Mask and Earplugs: An eye mask and earplugs can block out light and noise, creating a more conducive environment for sleep. Many airlines provide these items on long-haul flights, but it’s always a good idea to bring your own.
• Adjust Your Seat Position: If possible, recline your seat to a comfortable angle that supports your back and neck. Be mindful of the passengers behind you and try to find a position that allows you to relax without causing discomfort to others.

Plan Your Sleep Schedule

Planning your sleep schedule around your flight can help minimize the impact of jet lag and ensure you get the rest you need.

• Align with Your Destination’s Time Zone: Try to align your sleep schedule with the time zone of your destination. If you’re flying overnight, this might mean staying awake for a few hours before napping, or napping right away if you’ll be arriving in the morning.
• Take Short Naps: If you do decide to nap on the plane, keep your naps short—around 20 to 30 minutes. This can help you feel refreshed without entering deep sleep, which can leave you feeling groggy when you wake up.
• Use Sleep Aids Wisely: If you have trouble sleeping on planes, consider using natural sleep aids like melatonin. However, use these sparingly and consult with a healthcare provider if you have any concerns.

Conclusion: Make Smart Choices for a Better Flight

While having a drink before napping on a plane might seem like a good way to relax, the potential risks far outweigh the benefits. Alcohol can lead to dehydration, disrupted sleep, and a range of other issues that can negatively impact your flight experience and your overall health.

Instead, focus on healthier alternatives like staying hydrated, practicing relaxation techniques, and creating a comfortable sleep environment. By making smart choices, you can ensure a more restful and enjoyable flight, allowing you to arrive at your destination feeling refreshed and ready to make the most of your trip.