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How to sleep on a long-haul flight – Five techniques explained | Travel News | Travel

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A man sleeps on an airliner

Professor Leigh Signal has shared her top tips for getting a good sleep in the air (Image: Getty Images)

It doesn’t matter if you’re traveling for business or pleasure — for something that involves just sitting still for hours on end, flying long-haul sure is tiring.

Experts define long-haul flights as those that last at least seven hours, and ultra-long-haul anything in excess of 12 hours.

Professor Leigh Signal — an expert in fatigue management at Massey University, in Palmerston North, New Zealand — has shared her top tips for getting a good sleep in the air.

Writing in the Conversation, she says: “For most of us, the prospect of a long-haul flight is exciting, mixed with a few nerves. Of course, you want to arrive fully rested and ready to go.”

Yet, she quipped, “all that time you’re confined in a seat that’s supposed to recline but feels like it hardly moves — while the seat in front seems to recline ten times lower than yours.

“So, what can you do to get a decent rest?”

A plane and a sunset

Long-haul flights ar those that last at least seven hours (Image: Getty Images)

Tip 1: “Accept the situation”

Prof. Signal says that her first piece of advice for trying to get a good night’s sleep mid-flight is to manage your expectations.

Unless you’re flying in first or business class with the luxury of a “lie-flat” seat, she notes, you’re deeply unlikely to step off a long-haul flight having had a solid eight hours’ sleep.

She explains: “Humans are just not well designed to sleep in an almost upright position.

“Research by colleagues and myself has shown pilots — who get a bunk to sleep in during their in-flight rest breaks — have light and fragmented sleep.”

While this may seem rather alarming, Prof. Signal is keen to stress that the research has also shown that pilots still remain excellent at their jobs when they return to the flight deck, as even a short amount of light sleep is beneficial.

Given this, Prof.Signal adds, “any sleep you do get will help you feel and function better at your destination.”

An in-flight meal with wine

Alcohol might seem like a good choice for getting to sleep — but it can disrupt REM sleep (Image: Getty Images)

Tip 2: It’s all about timing

Exactly when you are flying can have a major impact on the ease with which you drift off — but watching when and what you have to drink can also make life easier.

Prof. Signal explains: “Assuming you’re adjusted to the time zone the flight departs from, daytime flights will make sleep on board much harder, whereas nighttime flights make sleep easier.

“All humans have a circadian (24-hour) time-keeping system, which programs us for sleep at night and wakefulness during the day. Sleeping (or waking) against this biological time-keeping system poses significant challenges.”

Good times to try to drift off, she added, include the middle of the afternoon, when the body has a natural decrease in alertness, and in the evening once the dinner service — and the associated light, noise and movement — has come to an end.

Avoiding both coffee and alcohol is also wise, Prof. Signal said. Even regular coffee drinkers experience lighter sleep after drinking coffee, she explained.

The expert added: “On the other hand, alcohol makes us feel sleepy, but it interferes with our ability to have REM sleep.”

This period of sleep — named for the rapid eye movements associated with it — is when we dream, and is an essential part of a good night’s sleep, along with the various depths of non-REM sleep.

A woman wearing comfy clothes on an airplane

Prof. Signal said: ’Wear comfy layers, so you can take things off if you get too hot’ (Image: Getty Images)

Tip 3: Be prepared

Just as one can prepare a good sleep environment at home, you can do the same thing when in the air.

Prof. Signal explains: “Wear comfy layers, so you can take things off if you get too hot or put things on when you cool down — and hang on to that blanket instead of losing it under your seat.

“Light and noise disturb sleep, so pack eye shades and earplugs, or a noise canceling headset, to block these out.”

It can be beneficial, she said, to practice using these for a few sleeps at home first, so you can get used to wearing them.

As anyone who’s ever tried to fall asleep on a plane or train will know, one of the worst parts of trying to drift off sitting nearly upright in a chair is the lack of decent neck support.

Prof. Signal comments: “A normal and necessary part of the falling asleep process is relaxation — including our neck muscles.

“Try supporting your head with a neck pillow or, if you have a window seat, against the aircraft wall.”

She jokes: “Unless you know the person in the next seat well, they are probably not a good option to prop you up!”

A man sleeps with an eye mask and neck pillows

Eye masks and neck pillows can be useful sleep aids for flights (Image: Getty Images)

Tip 4: Sleeping pills and melatonin can help

Prof. Signal said: “Some people find taking a sleeping tablet, or melatonin, can help on a plane. This is a very personal choice.”

Sleeping pills are essentially minor sedatives, and help guide you into the arms of Morpheus by slowing down the body and brain’s functions and making you drowsy and relaxed.

In contrast, melatonin — which can also help with jet lag after a long-distance flight — is a hormone that our brains rely on to tell us when it’s nighttime.

The risk with taking melatonin for a flight is that, depending on dosage and timing, it can also shift your circadian clock in such a way that puts you even more out-of-sync with your destination timezone.

Taking the hormone in the afternoon and evening can shift your body clock earlier (eastward), whereas taking it in the morning has the opposite effect.

Accordingly, Prof. Signal added: “Before taking sleeping medication or melatonin you should see your doctor, and only take what’s prescribed for you.

“Many sleeping medications do not allow perfectly normal sleep to occur and can make you feel groggy and drowsy after waking.”

Tip 5: “Don’t try to force it”

Finally, Prof. Signal said: “If you wake up and are struggling to go back to sleep, don’t fight it.

“Take advantage of the in-flight entertainment. This is one of the few times sleep scientists will tell you it’s okay to turn on the technology — watch a movie, binge-watch a TV series, or if you prefer, listen to music or read a good book.

“When you feel sleepy, you can try going back to sleep, but don’t get stressed or worried about getting enough sleep.”

She concluded: “Our brains are very good at sleeping – trust that your body will catch you up when it can!”

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Brits issued stark travel warning over discarding luggage tags | Travel News | Travel

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Passengers should think twice before binning their bag tags. 

Arriving at an airport is often a chaotic experience. From elbowing your way off the plane to grabbing your luggage at the carousel, most of us just want to get out of the arrivals and get our holiday started. However, this lack of attention can often leave holidaymakers vulnerable to the sneaky work of scammers.

One trick in the arsenal of scammers involves discarded luggage tags.

When you check in for your flight, any baggage being checked into the hold will be tagged with a large sticker displaying the destination airport, as well as other details such as your name and confirmation number, depending on the airline.

According to a Reddit poster on the r/Delta subreddit, who identified themselves as an airport worker, many passengers simply tear off these tags and bin them once they get to their destination airport. However, because these tags potentially contain personal information, passengers are being warned not to throw them in airport bins, as the information could be collected by scammers.

The poster warned: “Toss your bag tags at home.We are getting an influx of fraudulent claims being submitted for ‘missing items’ as these people are observing who is removing their luggage tags in the claim areas and using your information to submit claims for reimbursement.

“From my own personal experience [of] currently dealing with this, it is causing issue[s] with reimbursing the real people if they submit a legitimate claim.So please be careful and don’t take your tags off at the airport. They can steal enough information from that to use your travel itinerary to get paid.”

According to the poster, while the bag tag may only have limited data, a fraudster could potentially set up an email address with that person’s name on it and submit a claim for lost or damaged luggage.

One comment pointed out that at some Japanese airports, there are bins to securely dispose of baggage tags, ensuring that your personal data isn’t left in public. However, it’s best to simply keep your tags attached and shred them at home if possible.

It comes as passengers have also been warned to keep an eye on their boarding passes and ensure they never share photos of their tickets on social media.

Earlier this year, a man in the USA was given a $5,000 fine after stowing away on a flight by using a boarding pass stolen from a child.

As reported by Fox News, the man managed to take photos of passengers’ phones displaying their boarding passes and used one to gain access to the plane before hiding out in the bathroom.

It wasn’t until after takeoff when a flight attendant noticed he was wandering around and didn’t have a seat that the alarm was raised and the plane returned to Salt Lake City Airport. The 2024 incident highlighted the need for passengers to keep their personal information safe, even in areas with tight security such as airports. 

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Brits warned not to travel to ‘magic’ European seaside town | Europe | Travel

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Brits have been urged not to visit a ‘magical’ European seaside town that faces being concreted over.

Isola Sacra, or Sacred Island, is a coastal spot about 20 miles from Rome that is famous for its extensive Roman Necropolis dating from the 1st to 6th centuries AD, featuring unique tomb structures resembling houses. It’s a small place, with around 15,000 residents. However, its location close to Rome Fiumicino Airport, as well as access to a pretty strip of coastline, has made it a popular spot with tourists.

Hotels have popped up in the area and now a huge port is to be built. Known as Fiumicino Waterfront, it will include berths for approximately 1,000 small boats and a pier for mega cruise ships that will tower to 70 metres high and 350 metres long, capable of carrying up to 6,000 passengers.

The proposals were greenlit in November, prompting fury from campaigners and earning Isola Sacra a place on Fodor’s 2026 No List. The No List was created to highlight destinations where tourism is placing unsustainable pressures on the land and local communities. Its purpose is to give “a gentle nudge to ease up on a spot for now–not forever–and give a rest to any location that clearly needs a breather.”

Long-time residents of Isola Sacra have formed Tavoli del Porto, a committee working to safeguard the area. “Only together can we stop these projects that threaten to destroy a delicate ecosystem of dunes, wetlands, agricultural land, unique vegetation, and terrestrial and marine animal species,” the activists told local press in November.

The council has argued that the project includes measures for the protection of marine biodiversity and complies with regulations, Fodor’s reports. But campaigners argue that the work will destroy the feel of the town and the local habitat. They warn that three million cubic metres of sand would need to be extracted to create a deep channel allowing access for ships.

“Just 300 metres from the port construction sites lies a protected natural area. Environmental experts say its flora and fauna would be devastated. Large swathes of the coastline will also be cemented over,” Fodor’s writes.

Anna Longo, president of Italia Nostra Litorale Romano, added: “The scenario that looms appears apocalyptic: the coast will be overturned by piers and docks, hotels, and new commercial buildings.”

Barbara Bonanni, a local resident and Fiumicino city councillor, told local press: “For us, [the coastline] is a place that still holds its magic.”

Another major concern is whether the town will be able to cope with the number of visitors arriving once the port is operational. Huge cruise ships, delivering thousands of passengers at a time, can put great pressure on local infrastructure, swamping towns while offering little cash injection as most eat onboard.

David Di Bianco, spokesperson for the Port Working Group, told Roma Today: “They call this development, but it’s just another step toward the destruction of our sea.”

In a statement, Fiumicino Waterfront CEO Galliano Di Marco, said: “With a total investment of approximately 600 million euros. The project is destined to become one of the most innovative and sustainable tourism infrastructures in the Mediterranean, and tangible proof that infrastructure development and urban regeneration can successfully go hand in hand, fostering the economic and social growth of the community.”



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Beautiful UK market town has riverside views and £20 Michelin meals | UK | Travel

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If you’re looking for the perfect day out with riverside walks, historic sightseeing, and a vibrant food scene, then there’s a town just over an hour from London which fits the bill.

Marlow in Buckinghamshire sits on the Thames, and is famous for its beautiful Georgian architecture. It’s a popular spot for boating, with the historic Marlow Lock well-known to people who sail in the area. From the banks of the Thames, you can hire a small row or motor boat for the day and enjoy a serene day on the water, stopping for a picnic or pub lunch along the way.

In recent years, Marlow has become somewhat of a foodie destination, with several highly-rated restaurants found in the town. One of its most famous spots is The Hand and Flowers, owned by celebrity chef Tom Kerridge. It has the distinction of being the only pub in the UK to have two Michelin stars under its belt, and serves an ever-changing seasonal menu of British favourites. Book during the week and you can enjoy the set classics menu from £95 for three courses.

However, if you’re looking for a cheaper option, there’s a lesser-known option just down the road that’s also owned by the famous chef. The Coach was recently named by Which? As the cheapest Michelin starred restaurant in the UK thanks to its set lunches for just £20 for two courses or £25 for three. This one-Michelin-starred pub changes its set menu weekly, so there’s always something new for foodies on a budget to try. You can even stop by this cosy rustic pub for breakfast, with a full English priced at just £16.50.

After lunch, explore the historic town centre, which includes a long High Street packed with independent shops and old-fashioned pubs. Down side streets you’ll find streets full of beautiful Georgian homes, alongside interesting sights such as the Gothic Revival style St Peters Church, which holds the mummified hand of St James the Apostle. On West Street, you’ll find the Shelley Cottages, where Mary Shelley once lived and where she completed her most famous novel, Frankenstein. 

The cottages are not the town’s only literary connection. T.S. Eliot also lived on West Street and his former home is now the Vanilla Pod, a French restaurant. Novelist Thomas Love Peacock, who wrote Nightmare Abbey, also lived in the town. 

Marlow still has plenty of famous residents to this day. Ricky Gervais, DJ Chris Evans, and Olympic gold medallist Sir Steve Redgrave have properties in the town. The latter was even president of the local rowing club for many years. The town’s location and historic charm have made it a popular spot for the wealthy, and it consistently makes the list of the UK’s richest towns. 

If you’re planning a longer trip, book a room in a riverside hotel such as the Macdonald Compleat Angler. This waterfront four-star hotel sits next to the historic Marlow Bridge and some rooms have private balconies to make the most of the views. It also has the Riverside Restaurant which features a conservatory overlooking the water, the perfect place to enjoy a candlelit dinner at the end of the day.

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