How to Sleep on a Plane
Sleeping on a plane can be quite challenging due to the noise, cramped spaces, and numerous distractions. However, with some careful planning and the right strategies, you can increase your chances of getting some rest in the sky.
Choose the Right Seat
The first step towards a restful sleep on a plane is selecting the right seat. Opt for a window seat to have something to lean on and to control the window shade, which can help manage light exposure. Being next to the window also means you won’t be disturbed by fellow passengers needing to move in and out of the row. If you prefer extra legroom, seats in the exit rows or bulkhead rows might be beneficial, though it’s crucial to note that not all planes offer reclining seats in these rows. Additionally, try to avoid seats near restrooms or the galley, as these places tend to be noisier with higher foot traffic.
Wear Comfortable Clothing
Comfort is key when it comes to sleeping on a plane. Dress in layers, as the cabin temperature can fluctuate. Opt for loose-fitting, breathable fabrics that won’t restrict your movement. It might be helpful to pack an extra pair of warm socks or a small blanket to keep warm, particularly on long-haul flights.
Use Travel Accessories
Travel accessories can significantly improve your chances of sleeping on a plane. A good-quality neck pillow supports your head and neck, reducing strain and discomfort. Noise-canceling headphones or earplugs can drown out the ambient noise, including engine sounds and chatter from other passengers. An eye mask can block out light, which is particularly useful if the plane’s lights stay on or if you’re traveling during daytime hours.
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
Manage Your Schedule
If possible, book flights that align with your natural sleep cycle. Overnight flights, often referred to as “red-eye” flights, can make it easier for you to sleep, as they coincide with your body’s natural inclination to rest. Additionally, try to manage your schedule before the flight to avoid excessive fatigue; being too tired can sometimes make it harder to fall asleep.
Stay Hydrated but Be Mindful of Caffeine and Alcohol
Staying hydrated by drinking plenty of water is essential, as the cabin’s low humidity can quickly lead to dehydration. However, be cautious with your intake of caffeine and alcohol. While alcohol might initially make you feel sleepy, it can disrupt your sleep cycle and prevent you from entering a deep sleep phase. Similarly, caffeine can keep you wired and make it difficult to fall asleep.
Consider Sleep Aids
If natural sleep proves elusive, you might contemplate using sleep aids. Melatonin supplements can help regulate your sleep-wake cycle and make it easier to fall asleep. Over-the-counter options such as antihistamines with sedative effects can also be used, though it’s always a good idea to consult with a healthcare professional before taking any medication to ensure it’s appropriate for you.
Prepare Your Environment
Creating a conducive sleep environment on a plane can be tricky but not impossible. Once you’re settled in your seat, take a few moments to arrange your belongings so everything you might need during the flight is within reach. Adjust the window shade, recline your seat as much as possible, and put on your sleep accessories. These actions can mentally prepare you for sleep and help signal to your body that it’s time to rest.
Practice Relaxation Techniques
Relaxation techniques can be incredibly beneficial in helping you fall asleep. Simple deep breathing exercises can calm your mind and body, reducing stress and anxiety. Progressive muscle relaxation, where you tense and then relax each muscle group in your body, can also help you unwind and facilitate sleep. Listening to calming music or guided meditation through your headphones can further support relaxation and make it easier to drift off.
Watch Your Diet
What you eat before and during your flight can impact your ability to sleep. Avoid heavy, fatty, or spicy meals that can cause discomfort and indigestion. Instead, opt for light, easily digestible foods that won’t sit heavily in your stomach. Some travelers find that consuming a small amount of carbohydrate-rich food, like whole-grain crackers or fruit, can promote sleepiness.
Avoid Electronic Distractions
While it may be tempting to catch up on work, watch movies, or scroll through social media, staring at electronic screens can hinder your ability to fall asleep. The blue light emitted from screens can suppress melatonin production, a hormone responsible for regulating sleep. If you need to use your electronic devices, consider using a blue light filter or switching to night mode. Better yet, try reading a book or listening to audiobooks or podcasts, which can be less stimulating.
Time Your Sleep
On long international flights, aligning with your destination’s time zone can help minimize the effects of jet lag. If you’re flying through several time zones, try to sleep during the destination’s nighttime hours, which can help you adjust more quickly upon arrival. Setting your watch to the local time of your destination as soon as you board can psychologically prepare you for the time change and help reset your internal clock.
Utilize the In-Flight Services Wisely
Many airlines offer amenities such as blankets, pillows, and eye masks. Don’t hesitate to ask for these if they are not provided automatically. Additionally, some airlines offer ambient lighting that mimics the natural progression of light from day to night, designed to help passengers sleep. Taking advantage of these services can enhance your comfort level significantly.
Stay Positive and Patient
Lastly, approach your flight with a positive attitude. Stress and anxiety about not being able to sleep can paradoxically make it harder to do so. Be patient with yourself; if you find it challenging to fall asleep, use the time to engage in calming activities, practice relaxation techniques, or simply rest your eyes.
Finishing Thoughts
Sleeping on a plane might seem daunting, but with the right preparation and mindset, it is entirely achievable. From choosing the right seat and wearing comfortable clothing to managing your schedule and using sleep accessories, several strategies can help improve your in-flight sleeping experience. Remember that practice and patience are crucial. The more you fly, the more you’ll find what works best for you. Safe travels and sweet dreams!
