How To Sleep On A Plane: Tips For A Restful Flight

How to Sleep on a Plane: Tips for a Restful Flight

Traveling by plane can be exhausting, especially if you have a long-haul flight. Sleeping on a plane is not always easy, but with the right tips and tricks, you can get some rest and arrive at your destination feeling refreshed. Here are some ways on how to sleep on plane while you are flying.

Choose the Right Seat

The first step is to choose the right seat. If you want to sleep on a plane, you need to be comfortable. Look for a seat with extra legroom or a seat that reclines fully. If you can, choose a window seat, so you can lean against the wall for support. Avoid seats near the galley or restrooms, as these areas can be noisy and busy.

Wear Comfortable Clothes

Wearing comfortable clothes is also important when you want to sleep on a plane. Choose loose-fitting clothes made of soft, breathable materials. Avoid tight clothes or clothes with zippers or buttons that can dig into your skin. Bring a pair of socks and a light jacket or shawl to keep you warm.

Bring a Neck Pillow

One of the best ways to sleep on a plane is to bring a neck pillow. A neck pillow can help support your head and neck, preventing them from falling forward or to the side. There are many types of neck pillows available, so choose one that suits your needs and budget.

Use Earplugs or Noise-Cancelling Headphones

Noise can be a major obstacle when you want to sleep on plane. To block out noise, you can use earplugs or noise-cancelling headphones. Earplugs are inexpensive and easy to use, while noise-cancelling headphones can be more expensive but offer better sound quality.

Avoid Caffeine and Alcohol

Caffeine and alcohol can interfere with your sleep, so it’s best to avoid them if you want to sleep on a plane. Instead, drink plenty of water or herbal tea to stay hydrated. You can also bring a travel-sized bottle of lavender oil or other calming essential oils to help you relax.

Adjust to Your Destination Time Zone

Another way to sleep on a plane is to adjust to your destination time zone. If you are traveling to a different time zone, try to sleep and wake up according to the local time. This can help your body adjust to the new time zone and reduce jet lag.

Stretch and Move Around

Staying in the same position for a long time can be uncomfortable and can cause your muscles to stiffen. To prevent this, stretch and move around periodically. You can do some simple exercises in your seat or walk around the cabin if it’s safe to do so.

Use a Sleep Mask

A sleep mask can be helpful when you want to sleep on plane. It can block out light and create a dark environment, which can help you fall asleep faster and stay asleep longer. Choose a sleep mask made of soft, breathable material that fits your face comfortably.

Bring a Blanket

Many airlines provide blankets, but they may not be warm or comfortable enough for you. Bringing your own blanket can make a big difference in your comfort level. Choose a lightweight, soft blanket that can be easily packed in your carry-on luggage.

Practice Relaxation Techniques

Relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation can also help you sleep on a plane. These techniques can help you reduce stress and anxiety, which can interfere with your sleep. You can find many guided meditation or relaxation apps that you can use on your phone or tablet.

Avoid Using Electronic Devices

The blue light emitted by electronic devices such as smartphones or tablets can disrupt your sleep. It’s best to avoid using these devices before bedtime. If you have to use them, switch to the night mode or use blue light-blocking glasses.

FAQs about How to Sleep on Plane

Q: Is it safe to use sleeping pills on a plane?

A: It’s best to avoid sleeping pills on a plane, especially if you are not used to them. Sleeping pills can cause side effects such as dizziness, confusion, or nausea, which can be dangerous when you are in an unfamiliar environment.

Q: Can I bring my own pillow on a plane?

A: Yes, you can bring your own pillow on a plane. However, make sure it complies with the airline’s carry-on luggage restrictions.

Q: What if I have a medical condition that affects my sleep?

A: If you have a medical condition such as sleep apnea or insomnia, it’s best to consult your doctor before traveling. Your doctor can recommend the best course of action and provide you with any necessary medication or equipment.

Q: What if I can’t sleep on a plane?

A: If you can’t sleep on a plane, try to relax and rest as much as possible. Read a book, watch a movie, or listen to some calming music. You can also take a nap when you arrive at your destination.


Sleeping on a plane can be challenging, but with these tips and tricks, you can increase your chances of getting some rest. Choose the right seat, wear comfortable clothes, bring a neck pillow, and use earplugs or noise-cancelling headphones. Avoid caffeine and alcohol, adjust to your destination time zone, and stretch and move around periodically. Use a sleep mask, bring a blanket, and practice relaxation techniques. With a little preparation and patience, you can sleep on plane and arrive at your destination feeling refreshed and ready to explore.