How to Sleep on Planes Effortlessly
Sleeping on planes can be challenging due to the cramped space, noise, and general discomfort of being in a seated position for an extended period. To successfully sleep on a plane, consider using sleep aids like noise-canceling headphones, a good travel pillow, and an eye mask to block out light. Additionally, wearing comfortable clothing and avoiding caffeine or heavy meals before your flight can make a significant difference.
Choosing the Right Seat
Securing the right seat is one of the most critical steps in ensuring you can sleep on a plane. Seats near the front of the plane tend to be quieter since you are further away from the engines. Additionally, choosing a window seat can give you some control over the window shade, allowing you to block out bright light that might disturb your sleep. The window seat also gives you something to rest your head against, which can be a massive help in finding a comfortable sleeping position.
If you’re able to book a seat in the emergency exit row or premium economy, you’ll enjoy extra legroom, which can make a big difference in comfort. Avoid seats near restrooms or galleys because they tend to have more foot traffic, which can disrupt your sleep. Similarly, sitting in the middle of the plane often means you’ll have to contend with more movement as other passengers walk through the aisles.
Dress Comfortably
Wearing comfortable clothes is essential for sleeping on a plane. Avoid tight clothing that can restrict your movement or circulation. Instead, opt for loose, breathable fabrics such as cotton or moisture-wicking materials. Layering is also a good idea, as cabin temperatures can vary. Bringing a light jacket or sweater ensures you can stay warm if it gets chilly, and you can easily remove a layer if it gets too warm.
Footwear should also be easy to remove and replace, such as slip-on shoes, allowing you to relax without feeling restricted. Compression socks can be beneficial as well, particularly on long flights, to help improve circulation and reduce swelling in your feet and legs.
Use Sleep Aids Effectively
Sleep aids can dramatically improve your chances of getting some rest on a plane. A good travel pillow is a must-have; it can support your neck and help prevent stiffness. Memory foam pillows are particularly effective because they mold to the shape of your neck and provide good support.
An eye mask is another useful tool to block out unwanted light. Opt for a contoured eye mask, as they tend to be more comfortable and block out light more effectively than flat masks. Noise-canceling headphones or earplugs are invaluable for blocking out the background noise of the plane and nearby passengers. Listening to calming music or a white noise playlist can also help you relax and drift off to sleep.
In some cases, a mild sleep aid might be appropriate. Supplements like melatonin can help regulate your sleep cycle, particularly if you’re traveling across time zones. However, consult your doctor before taking any new medication or supplements to ensure they are safe for you.
Maintain a Pre-Flight Routine
Establishing a pre-flight routine that mimics your normal bedtime routine can signal to your body that it’s time to sleep. This might include activities like reading a book, listening to soothing music, or practicing mindfulness exercises. Avoid screens as much as possible, as the blue light emitted from phones, tablets, and laptops can interfere with the production of melatonin, a hormone that helps regulate sleep.
Make sure you stay hydrated before and during your flight, but avoid consuming too much liquid right before you board to minimize bathroom trips. Dehydration can make you feel sluggish and uncomfortable, making it more difficult to sleep. However, skip alcohol and caffeine, as they can disrupt your sleep patterns and leave you feeling less rested.
Optimize Your Seat for Sleep
Once you are settled in your seat, take a few moments to optimize your space for sleep. Recline your seat as far back as it will go without infringing on the personal space of the person behind you. This slight recline can reduce the pressure on your lower back and make it easier to find a comfortable sleeping position.
Use your travel pillow to support your neck and, if possible, place a small pillow or rolled-up jacket behind your lower back for additional lumbar support. If your feet don’t comfortably reach the floor, place a bag or pack a footrest to elevate your feet slightly, reducing pressure on your lower legs.
Dimming the overhead light and closing the window shade can also create a more sleep-friendly environment. If the cabin lighting is too bright, your eye mask will come in handy here.
Adapting to Time Zones
Jet lag can be a significant challenge when flying across time zones. Start adjusting your sleep schedule a few days before your flight by gradually shifting your bedtime closer to the time zone of your destination. Upon boarding, set your watch to the local time of your destination to help mentally prepare for the new time zone.
Once on the plane, try to sleep according to the destination’s night time. If it’s daytime at your destination but night time during your flight, try to stay awake to help your body adjust more quickly upon arrival. Hydration, light meals, and moderate exercise can also help reduce the effects of jet lag, allowing you to adapt to the new time zone more easily.
Top 5 Sleep Aid Supplements Recommended By GoodSleepHub.com
Tylenol Simply Sleep Nighttime Sleep Aid Caplets, 25 mg Diphenhydramine HCl, Non-Habit Forming Sleep Aid for Adults, 100 Count
26% Off
ZzzQuil, Sleep Aid, Nighttime Sleep Aid Liquid, 50 mg Diphenhydramine HCl, Fall Asleep Fast, Non-Habit Forming, Warming Berry Fl...
13% Off
Genexa Sleepology for Adults | Melatonin Free Sleep Aid | Promotes Rest | Natural Vanilla & Lavender Flavor | Certified Organic ...
$16.49 ($0.27 / Count) (as of June 14, 2025 23:03 GMT +00:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
Unisom SleepGels, Nighttime Sleep-aid, Diphenhydramine HCI 50 mg, 32 SoftGels
$8.98 ($0.28 / Count) (as of June 14, 2025 23:02 GMT +00:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
ZzzQuil ULTRA, Sleep Aid, Doxylamine Succinate 25mg, Sleep Aids for Adults, Nighttime Sleep Aid, 48 Tablets
$21.99 ($0.46 / Count) (as of June 14, 2025 23:04 GMT +00:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)Creating a Sleep-Friendly Environment
Creating an environment conducive to sleep is essential. Start by making use of the amenities provided by the airline. Many long-haul flights offer blankets, pillows, and even sleep kits that include eye masks and earplugs. Don’t hesitate to ask the flight attendants if you need any additional items to make yourself more comfortable.
If you’re sensitive to dry air, consider using a nasal spray to keep your nasal passages hydrated. This can help prevent discomfort and make it easier to breathe. Additionally, applying a good moisturizer to your hands and face can help combat the dry cabin air and keep you feeling more comfortable.
Practicing relaxation techniques can be beneficial as well. Deep breathing exercises, meditation, and visualization can all help calm your mind and ease you into sleep. Apps that offer guided meditations or sleep stories can also be highly effective.
Mindset and Relaxation
Achieving sleep on a plane isn’t just about physical comfort; your mindset plays a significant role too. Stress and anxiety can make it extremely difficult to fall asleep, regardless of how comfortable your surroundings are. Therefore, practicing mindfulness and relaxation techniques can be extremely beneficial.
Before your flight, try to engage in activities that you find relaxing. Whether it’s reading a book, listening to music, or even practicing simple yoga or stretching exercises, anything that helps you unwind can set a positive tone for your rest on the plane. Visualization techniques can also be helpful. Picture yourself in a calm and soothing environment; this mental exercise can help reduce anxiety and prepare your mind and body for sleep.
Nourishment and Hydration
Eating and drinking the right things before and during your flight can also impact your ability to sleep. Avoid heavy, rich meals before boarding, as these can lead to discomfort and indigestion. Instead, opt for light, balanced meals that include a good mix of protein, carbohydrates, and healthy fats.
Hydration is equally important. Airplane cabins have very low humidity levels, which can lead to dehydration. Drinking plenty of water before and during your flight can help you feel more comfortable and alert. However, it’s advisable to limit consumption of alcohol and caffeine. While alcohol might initially make you feel sleepy, it can disrupt your sleep cycle and leave you dehydrated. Similarly, caffeine can interfere with your ability to fall asleep and stay asleep.
In-Flight Entertainment and Distractions
While in-flight entertainment systems can be a great way to pass the time, they can also serve as significant distractions if you’re trying to sleep. Once you have watched a movie or a few episodes of your favorite show, switch the screen off and try to create a quiet environment for sleep. Many entertainment systems offer audio options like meditation guides, calming music, or white noise that can help you relax and drift off more easily.
Reading a book or listening to an audiobook can also be a good way to wind down, as these activities don’t emit the blue light associated with electronic screens, which can interfere with your sleep.
For travelers who enjoy using their phones or tablets during flights, consider installing apps that offer calming sounds, white noise, or guided meditations. These can be particularly useful if you’re having trouble falling asleep due to the noise and activity around you.
Handling Layovers
If your journey includes a layover, use that time wisely to prepare for the next leg of your trip. Try to find a quiet, comfortable spot where you can relax and adopt any of the strategies you find helpful for sleeping. Many airports offer dedicated sleep pods or lounges where you can stretch out and catch some rest in a more comfortable setting than an airplane seat.
Stay active during layovers by walking around the terminal, which can help reduce stiffness and improve circulation, making it easier to sleep when you get back on the plane. Eating a light meal and staying hydrated during layovers can also set the stage for better rest on the next part of your journey.
Utilizing Aromatherapy
Aromatherapy can be another effective tool for falling asleep on a plane. Scents like lavender, chamomile, and sandalwood are known for their calming properties. Carrying a small bottle of essential oil or a travel-sized pillow spray can offer a quick way to create a relaxing atmosphere.
A few drops of essential oil on your travel pillow or lightly misting your
