How To Sleep On An Airplane?
Sleeping on an airplane can be challenging due to limited space, noise, and the general discomforts associated with flying. However, with careful planning and specific adjustments, you can considerably improve your chances of getting some restful sleep at 30,000 feet. By choosing the right seat, preparing your body and mind for rest, and utilizing helpful accessories, you can make your flight much more pleasant.
Choosing the Right Seat
One of the simplest yet most effective ways to ensure better sleep on an airplane is to choose your seat wisely. While preferences may vary, several common tips can help identify the most conducive seat for sleeping.
First, window seats are often recommended for those who want to sleep. They allow you to rest your head against the wall of the plane and avoid the risk of being disturbed by other passengers needing to get in and out of their seats. The window seat also provides more control over the window shade, helping you adjust light levels according to your preference.
Opt for seats in a quieter section of the plane, ideally away from the galley and restrooms. These areas are high-traffic spots where passengers and crew may frequent, increasing the noise level and interruptions. Sitting in the middle of the plane, over the wings, may also provide a slightly smoother ride, as it is the plane’s center of gravity.
Our Top 5 Sleep Aid Picks
Updated September 2026Nature's Bounty Melatonin Quick Dissolve Tablets, 45 Count, 2-Pack
Best for most people. Quick-dissolve melatonin tablets from a widely stocked brand, taken without water. Two bottles per pack.
- Quick-dissolve tablets
- Melatonin
- 45 count × 2
Best when pain keeps you up. Pairs a pain reliever with a sleep aid in one caplet, for nights when headaches or muscle aches are the real problem.
- Naproxen sodium 220 mg
- Diphenhydramine 25 mg
- Non-habit forming
- 80 caplets
MidNite Sleep Aid Chewable Cherry Tablets, 30 Count, 4-Pack
Best chewable. Cherry-flavoured chewables for occasional sleeplessness, no water needed. Four bottles in the value pack.
- Chewable cherry tablets
- For occasional sleeplessness
- 30 count × 4
NOW Foods Melatonin 5 mg, 180 Veg Capsules, 2-Pack
Best value. High-potency 5 mg veg capsules, 180 to a bottle and two bottles per pack, so one order lasts months.
- 5 mg melatonin
- Veg capsules
- 180 count × 2
Natrol Melatonin 10 mg Gummies, 140 Count
Best gummy. Higher-strength 10 mg strawberry gummies for adults who would rather chew than swallow a pill. About a 70-day supply.
- 10 mg melatonin
- Strawberry gummies
- Drug-free
- 140 count
Additionally, consider avoiding seats near the back of the plane, especially if you are sensitive to noise, as these tend to be closer to the engines. If possible, choose seats with extra legroom for more space to stretch out and move around, making it easier to find a comfortable sleeping position.
Preparing Your Body and Mind
Getting quality sleep on an airplane isn’t just about choosing the right seat; it’s also about preparing your body and mind for rest.
One effective strategy is to adjust your sleep schedule before the flight. If you’re flying to a different time zone, gradually shift your bedtime closer to the destination’s local time a few days before departure. This can help reduce the impact of jet lag and make it easier to sleep on the plane.
Hydration is also crucial. The cabin air is typically low in humidity, which can lead to dehydration, making you feel more fatigued and uncomfortable. Drink plenty of water before and during the flight, but avoid excessive caffeine and alcohol intake. Both can dehydrate you and interfere with your ability to fall asleep and stay asleep.
A light meal before the flight can also aid in falling asleep. Avoid heavy, greasy foods that can cause indigestion and disrupt your sleep. Instead, opt for lighter options like salads, lean proteins, or fruits, which are less likely to cause discomfort.
Practicing relaxation techniques can help calm your mind and body, preparing you for sleep. Deep breathing exercises, progressive muscle relaxation, or listening to calming music can effectively reduce stress and signal to your body that it’s time to wind down.
Using Helpful Accessories
Bringing along some sleep-related accessories can significantly enhance your comfort and ability to sleep on an airplane.
A travel pillow is a must-have. There are various types of travel pillows available, including inflatable, memory foam, and microbead options. Choose one that supports your neck and head to prevent strain and help you maintain a more natural sleeping position.
An eye mask is another useful accessory. Airplane cabins often have varying light levels due to reading lights, TV screens, and natural light. A good eye mask can block out unwanted light and create a darker, more conducive sleeping environment.
Noise-canceling headphones or earplugs can be life-savers when it comes to sleeping on an airplane. Cabin noise, conversations, and announcements can be distracting, but a good pair of noise-canceling headphones or comfortable earplugs can help you achieve a quieter environment.
A cozy blanket or wrap can also add to your comfort. Temperatures in the cabin can fluctuate, and having a familiar, soft blanket can make you feel more comfortable and secure, helping you to drift off more easily.
Compression socks are another accessory worth considering. Long flights can cause swelling in your feet and legs due to prolonged inactivity. Wearing compression socks can improve circulation, reduce swelling, and make you feel more comfortable, contributing to better sleep.
Adapting to Cabin Conditions
Airplane cabins present a unique environment that can influence your ability to fall asleep and stay asleep. Adapting to these conditions is key to improving your sleep quality.
The air pressure and oxygen levels in an airplane cabin are lower than on the ground, which can affect your comfort and ability to sleep. Deep breathing exercises can increase your oxygen intake, helping you relax and fall asleep more easily.
Cabin humidity is low, which can cause your skin, eyes, and nasal passages to become dry and irritated. Drinking plenty of water, using moisturizing eye drops, and applying a good hand and face cream can combat these effects and improve your overall comfort.
The temperature in airplane cabins can vary significantly. Dress in layers so you can adjust your clothing according to the cabin temperature. This way, you can stay comfortable whether the cabin is too warm or too cold.
Creating a Routine
One of the best ways to get some sleep on an airplane is to mimic your regular bedtime routine as closely as possible. Doing so can help signal to your body that it’s time to sleep, even if you’re in an unfamiliar environment.
Start by freshening up before you plan to sleep. Brushing your teeth, washing your face, and changing into comfortable clothing can make you feel more relaxed and ready for bed.
Consider setting your watch to the destination’s local time as soon as you board the plane. This psychological trick can help you get into the mindset of the new time zone and adjust your sleeping schedule accordingly.
If you usually read before bed, bring along a book or an e-reader. Avoid screens that emit blue light, like phones or tablets, as blue light can interfere with your ability to fall asleep. Opt for a screen with a night mode or a physical book instead.
Listening to calming music or a sleep-friendly podcast can also help you relax and fall asleep. Many music streaming apps have sleep playlists or ambient noise tracks specifically designed to promote sleep.
Managing Jet Lag
Jet lag is a common obstacle to sleeping well on an airplane, especially during long-haul flights crossing multiple time zones. It can disrupt your internal body clock and make it difficult to adjust to a new schedule.
To combat jet lag, start by gradually adjusting your sleep schedule before the flight. If possible, go to bed an hour earlier or later each night, aligning your sleep schedule more closely with the destination time zone.
Exposure to natural light can also help reset your internal clock. Once you arrive at your destination, spend time outside during daylight hours, as natural light can help signal to your body when it’s time to be awake and when it’s time to sleep.
Using sleep aids can also be an option, but it’s essential to approach them with caution. Over-the-counter medications like melatonin can help regulate your sleep-wake cycle. However, it’s crucial to consult a healthcare professional before using any sleep aids, especially during flights, to ensure they are safe and appropriate for you.
Dealing with Disturbances
Even with all the preparedness, disturbances are inevitable on a flight. Understanding how to deal with these interruptions can help you get back to sleep more quickly.
For example, if you’re disturbed by noise, try using white noise apps or machines designed to mask background noises. Many noise-canceling headphones also have ambient noise settings that can create a consistent sound environment.
If the cabin lights are turned on unexpectedly, having an eye mask ready can help block out the light and keep your sleeping environment consistent. If your sleep is disrupted and you are finding it hard to get back to sleep, try a relaxation technique such as deep breathing or visualization to help ease your mind and body back into a restful state.
Benefits of Sleeping on an Airplane
While it may seem like a small feat, successfully sleeping on an airplane can have several benefits.
Firstly, it helps mitigate the symptoms of jet lag, making it easier to transition to a new time zone. Adequate rest during your flight can leave you feeling refreshed and ready to go upon arrival at your destination, allowing you to make the most of your trip from the moment you land.
Furthermore, sleeping can make long flights feel shorter and less tedious. Time seems to pass quickly when you’re asleep, reducing the feelings of boredom and restlessness that can often accompany long flights.
Finally, sleeping on an airplane can improve your overall well-being during your travels. Arriving well-rested helps you maintain a positive mood, stay focused, and perform better, whether you’re traveling for business or leisure.
Finishing Thoughts
Sleeping on an airplane might seem elusive, but it’s entirely possible with the proper strategies. From choosing the right seat to preparing your body, using essential accessories, and adapting to the unique cabin environment, these tips can dramatically enhance your ability to sleep during your flight. Remember, the key to successful in-flight sleep is a combination of preparation, adaptability, and the right tools. By following these guidelines, you can arrive at your destination feeling refreshed and ready to take on whatever your journey has in store.
