Don’t Drink Before Your Nap on the Plane: Health Risks & Alternatives

Sleep on a plane is worse in quality and quantity after drinking alcohol, according to a new study. Chalabala/iStockphoto/Getty Images
Sleep on a plane is worse in quality and quantity after drinking alcohol, according to a new study. 
Chalabala/iStockphoto/Getty Images

Learn why drinking before your nap on the plane is risky. Discover the health impacts, tips for better sleep, and alternatives to alcohol for a safer flight.

Drinking alcohol before a nap on a plane can hurt you. It lowers oxygen levels and increases heart rate, making sleep less restful and more dangerous.

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

Introduction

Flying can be fun and exciting, but it can also be tiring. Many people think that having a glass of wine or beer will help them sleep better on the plane. But new research shows that drinking alcohol before your nap on the plane can be bad for you. Let's learn why this is true and what you can do instead.

Effects of Alcohol on Sleep During Flights

Lowered Oxygen Levels

When you're flying, the air pressure in the plane is not the same as on the ground. Airplane cabins are pressurized to maintain the equivalent of 8,000 feet (2,438 meters) of elevation. This means the air pressure and oxygen levels are lower than what most people experience on Earth. When you drink alcohol, it can lower the oxygen in your blood even more. This can make you feel tired and sick.

Increased Heart Rate

Alcohol can make your heart beat faster. When you're in a plane, the lower oxygen levels can also make your heart work harder. Combining alcohol and low oxygen can put a strain on your heart. This can be especially dangerous for people with heart problems.

Reduced REM Sleep

REM sleep is a special kind of sleep that helps your brain rest and get ready for the next day. Drinking alcohol can make it harder for you to get enough REM sleep. This means you might wake up feeling tired and not well-rested.

Fragmented Sleep Patterns

Alcohol can make you wake up more often during the night. This means you won't get a good night's sleep. When you're on a plane, you need all the rest you can get to feel good when you arrive at your destination.

Health Risks of Drinking Alcohol on Planes

Strain on Cardiac System

Drinking alcohol and flying can put a lot of stress on your heart. This can be very dangerous for people with heart or lung problems. It's better to avoid alcohol on planes to keep your heart healthy.

Risks for Cardiac and Pulmonary Patients

If you have heart or lung problems, drinking alcohol on a plane can make your symptoms worse. This can lead to serious health problems, and you might need medical help. It's better to stay safe and avoid alcohol.

Long-term Health Impacts

Drinking alcohol before your nap on the plane can have long-term effects on your health. It can make it harder for you to sleep well, which can affect your overall health. It's important to take care of your body and avoid things that can harm it.

Sleep Apnea and Snoring

Alcohol can make you snore more and can make sleep apnea worse. Sleep apnea is a condition where you stop breathing for short periods during sleep. This can be very dangerous, especially on a plane. It's better to avoid alcohol to keep your sleep healthy.

Tips for Resting on Flights Without Alcohol

Aligning with Natural Body Cycles

Try to keep your natural sleep schedule when flying. This means choosing a flight that matches your sleep patterns. If you usually sleep at night, try to fly at night. This can help you feel more rested when you arrive.

Staying Hydrated

Drinking water is very important when you're flying. The air in the plane can be very dry, and it's easy to get dehydrated. Drinking water can help you feel better and keep your body healthy.

Healthy Eating Choices

The food on planes and in airports can be salty, greasy, and not very healthy. It's better to bring your own snacks or choose lighter, plant-based options. This can help you feel better and sleep better on the plane.

Avoiding Stimulants and Depressants

It's best to avoid things like coffee, energy drinks, and alcohol when you're flying. These can make it harder for you to sleep and can make you feel worse. Instead, try to relax and take care of your body.

Exercise and Movement

Exercise can help you sleep better. Try to walk around the airport and move your body before your flight. If you're on a long flight, get up and move around every so often. This can help you feel better and sleep better.

Managing Screen Time

The blue light from screens can make it harder for you to sleep. Try to avoid using your phone, tablet, or computer before you sleep. Instead, try reading a book or listening to relaxing music. This can help you fall asleep faster and sleep better.

Conclusion

Flying can be a fun and exciting adventure, but it's important to take care of your body. Drinking alcohol before your nap on the plane can hurt you now and later. It can lower your oxygen levels, make your heart work harder, and make it harder for you to sleep well. Instead, try to stay hydrated, eat healthy snacks, avoid stimulants and depressants, exercise, and manage your screen time. This can help you feel better and arrive at your destination ready for your adventure.

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

Flying can be an adventure, but it can also be tiring. Many think that a glass of wine or beer will help them sleep better on the plane. However, new research shows that drinking alcohol before your nap on the plane can be bad for you. Let's explore why this is true and what you can do instead.

FAQs About Drinking Alcohol Before Sleeping on Planes

How does alcohol affect sleep quality on planes?

Drinking alcohol before sleep can lower the amount of oxygen in your blood and increase your heart rate. This can make your sleep less restful and more fragmented. On a plane, where the cabin is pressurized to a higher altitude, these effects are even more pronounced.

Why is it dangerous to drink alcohol before a nap on a plane?

Alcohol can exacerbate the effects of lower oxygen levels in the cabin, putting extra strain on your heart. This can be particularly dangerous for passengers with heart or lung conditions. The combination of alcohol, low oxygen, and sleep can lead to serious health risks, including increased heart rate and reduced oxygen saturation.

Does alcohol help you fall asleep?

Alcohol may make it easier to fall asleep initially, but it disrupts the quality of your sleep. It reduces the amount of REM sleep, which is important for feeling rested and rejuvenated. This means you may wake up feeling tired and groggy.

What are the long-term health impacts of drinking before sleeping on planes?

Regularly drinking alcohol before sleeping on planes can have long-term health effects, such as increased risk of heart disease, liver problems, and disrupted sleep patterns. It's important to avoid habits that can negatively impact your health over time.

How can alcohol affect people with sleep apnea or snoring issues?

Alcohol can relax the muscles in your throat, increasing the likelihood of snoring and sleep apnea. These conditions can be exacerbated by the lower oxygen levels in the airplane cabin, making it even more dangerous to drink before sleeping on a plane.

What are some healthier alternatives to help me sleep on a plane?

  • Stay hydrated: Drink plenty of water.
  • Choose healthy snacks: Avoid salty, greasy, and heavily processed foods.
  • Exercise and move around: Stretch your legs and walk around the cabin periodically.
  • Manage screen time: Reduce the use of screens before trying to sleep.

How does the cabin pressure on a plane affect alcohol consumption?

The cabin pressure on a plane is equivalent to being at 8,000 feet elevation, which means the air pressure and oxygen levels are lower. This can intensify the effects of alcohol, leading to quicker intoxication and more severe hangovers.

Can mixing alcohol with sleep aids be dangerous?

Yes, mixing alcohol with sleep aids can be very dangerous. Both are depressants and can intensify each other's effects, leading to severe sedation, slowed breathing, and even life-threatening situations.

What is the best way to prepare for sleep on a plane without alcohol?

  • Align with your natural body cycles: Try to fly at times that match your usual sleep patterns.
  • Bring comfortable sleep aids: Use neck pillows, eye masks, and noise-canceling headphones.
  • Stay relaxed: Practice deep breathing or meditation to help calm your mind.

Are there any benefits to avoiding alcohol on flights?

Avoiding alcohol on flights can lead to better sleep quality, reduced health risks, and a more enjoyable travel experience. Staying hydrated and choosing healthy snacks can also help you feel better when you arrive at your destination.

Conclusion

Flying can be fun, but it's important to take care of your body. Drinking alcohol before your nap on the plane can hurt you now and later. It can lower your oxygen levels, make your heart work harder, and disrupt your sleep. Instead, try to stay hydrated, eat healthy snacks, avoid stimulants and depressants, exercise, and manage your screen time. This will help you feel better and arrive at your destination ready for your adventure.

Sources

  1. Travel and Leisure - Why You Should Never Sleep After Drinking Alcohol on a Plane
  2. KLM Blog - What Happens to Your Body When You Drink Alcohol on a Plane
  3. DW - Avoid Alcohol on Flights, Say German Scientists
  4. NASM Blog - Alcohol and Sleep: The Truth Behind Your Nightcap

Avoid drinking before your nap on the plane to stay safe. Share your thoughts in the comments, share this post, or explore more on our website for better travel tips.

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