Avoid Drinking Before Your In-Flight Nap: Risks to Your Health and Sleep

When the “fasten seat belt” sign turns off and it’s time for a nap, many travelers grab their neck pillow, eye mask, and a glass of wine to unwind. However, recent research suggests this might not be the best idea.

Airplane cabins are pressurized to simulate an altitude of 8,000 feet (2,438 meters), which means the air pressure and oxygen levels are lower than on the ground. Combining this with alcohol consumption and sleep can significantly reduce blood oxygen levels, according to a new study published in the journal Thorax.

Dr. Eva-Maria Elmenhorst, the lead researcher from the DLR Institute of Aerospace Medicine, warns against drinking alcohol on airplanes. In their study, researchers recreated an airplane-like atmosphere and had 48 healthy adults sleep for four hours under two conditions: once without alcohol and once after consuming the equivalent of two glasses of wine or two cans of beer. The results showed that alcohol led to decreased oxygen levels and increased heart rate.

The combination of alcohol and the low-pressure environment of a plane can strain the cardiac system and worsen symptoms for those with heart or lung conditions.

The study not only assessed heart strain but also evaluated sleep quality. It found that alcohol consumption led to shorter periods of REM sleep, which is crucial for memory and brain recovery. Dr. Andrew Freeman, a cardiologist not involved in the study, notes that while alcohol may help initiate sleep, it often results in poorer sleep quality compared to sober sleep.

Dr. Shalini Paruthi, an expert from Saint Louis University, adds that alcohol can fragment sleep, causing more frequent awakenings and shorter sleep duration. Mixing sleep aids with alcohol can further compound these issues, increasing the risk of medical emergencies.

To enhance rest while flying, Dr. Freeman suggests aligning flights with your natural sleep patterns if possible. Avoid heavy stimulants like coffee and depressants like alcohol, and stay hydrated with water. Opt for lighter, plant-based foods to counteract the often salty and greasy airport fare.

Regular movement during long flights and minimizing screen time before sleep can also improve rest. Using noise-canceling headphones and avoiding screens can help you sleep better on the plane.

Maintaining these healthy habits can make a significant difference in how refreshed you feel upon arrival.