SLEEP ON A PLANE

United States Capitol Building, a site you might see if flying to run in the Marine Corps Marathon. Taken by PKSenagore April 28, 2017. All rights reserved

https://en.wikipedia.org/wiki/Marine_Corps_MarathonHELP FOR COMPETITION The article, “How to Sleep on Any Flight, According to Top Sleep Docs”,  written by Cassie Shortsleeve for SHAPE.com, opens by saying how important sleep quality is to enjoyment of a healthier trip. 
 
Runners and other athletes who must travel by air to compete in away events know that being able to sleep on a late or very early flight can help with performance. Work or home commitments may not allow the scheduling of a flight more than a day in advance of a race for the purpose of adjusting to time zones. The chance to get in a few hours of restful sleep on the way to an event might benefit both body and mind. Knowledge that one will arrive alert and refreshed at the starting line can be a boost to mental preparedness.  
 
The tips in this piece may include some you’ve not heard before or learned from experience. They involve pre-trip planning to help remove potential distractions and disruptions, like noise, light, and movement, and inflight practices that may ease the way into sleep.
 
I especially like the mental exercise explained by one of the experts. It can be a tool to help with sleeping at home, while not traveling, as well!
 
Skipping alcohol and other sleep aid medications is bit of not-so-new advice. However, in this article readers are reminded that the after-effects are why they should be avoided, especially if a competition is the trip’s purpose.
 
The information about melatonin is potentially helpful.  Earned Runs cautions that like trying new nutritional aids just before a race, trying new supplements should be on the “don’t” list.  And of course, even if over-the-counter, adding any non-prescription medications should be an action approved by your doctor.   
 
Not being able to sleep on a plane when you really, really, need to in advance of a race can be upsetting. I think this article goes further than any other I’ve read to provide practical suggestions for the traveling runner/competitor.
 
RUN HAPPY!

https://en.wikipedia.org/wiki/Marine_Corps_Marathon
 
http://www.shape.com/lifestyle/mind-and-body/plane-tips-sleep-on-any-flight-airplane
 
http://www.webmd.com/vitamins-supplements/ingredientmono-940-melatonin.aspx