How to Sleep on a Plane Comfortably: 5 Tips for Long Flights
On long flights, an unfamiliar seat, limited space, cabin noise, and unwanted light can make it difficult to fall asleep, even when you're exhausted. These five practical, drug-free tips cover what to prepare before boarding and how to sleep on a plane comfortably, from simple adjustments to sleep accessories that may help you rest.
Why Sleeping on a Plane is So Hard
When sleeping on a plane, an upright seat and restricted legroom can make it difficult to find a comfortable resting position, not to mention when your head has little support. The noise, light, and frequent interruptions can also make it harder to settle down.
Your internal body clock matters, too. A flight's schedule and cabin lighting may not line up with your usual sleep-wake routine, particularly when you cross time zones. This means both physical comfort and timing are worth considering when you plan for better flight sleep.
Start with whatever is keeping you uncomfortable, such as an unsupported head or light from a nearby screen. The tips below address these common issues one by one.
How to Sleep on a Plane (Works for Economy Class, Too)
Even in economy class, you can make the most of the space and support your seat provides. These five tips cover everything from pre-flight preparation to practical sleep gadgets that may help you rest more comfortably in the air.
Tip 1: Pick Seat and Posture Strategically
The best way to sleep on a plane depends partly on what makes you comfortable. Start with the seat and support available to you.
- Consider a window seat. It gives you somewhere to rest your head, and seatmates do not need to climb past you to reach the aisle.
- Consider the trade-offs of a middle seat. You share armrests and do not have window-side support, which may make it harder to find a comfortable position.
- Check the seat layout before booking. Look at the recline and head support available in the seats you are considering.
- Adjust your position when reclining is permitted. Try a slight recline with your feet comfortably supported. Follow crew instructions and keep your foot space and the aisle clear; use a footrest only if your airline permits it.
Tip 2: Support Your Neck and Head
A travel pillow can help support your neck as you try to fall asleep on a plane. Choose a fit that feels comfortable without pushing your head forward or holding your neck at an awkward angle.
If you're in a window seat, try using the pillow alongside the headrest or window-side support. Adjust your position as needed to keep your neck comfortable and reduce strain.
Tip 3: Keep It Dark
An eye mask is a simple way to block out much unwanted light from cabin lamps, overhead reading lamps, and nearby windows. Choose one that feels comfortable against your face and keeps the light out without pressing on your eyes.
If you're seated by the window, close the shade when permitted. You can also dim your own screen and avoid checking your phone once you're ready to rest. These small adjustments help create a darker environment for better flight sleep.
Tip 4: Use Sound to Ease Your Brain into Sleep
Airplane noise can also make it difficult to rest, especially on long flights.
You have two main options: reduce the noise with noise-blocking earplugs or make it less noticeable with background sound. Foam earplugs can help reduce ambient noise, while steady sounds such as white noise may help mask remaining disturbances. To learn more about the relationship between noise and sleep, read our guide to whether white noise helps you sleep.
If you prefer listening to soothing sounds, music, or other audio while resting, sleep earbuds are another option to consider. Compared with regular headphones, they're often lighter and softer, with a low-profile design that can feel more comfortable when leaning against your seat.
The soundcore Sleep A30 earbuds feature a sleep-focused design intended to provide comfort for side sleepers, along with a library of sleep sounds and meditation audio in the soundcore app. The audio library is included with purchase, with no monthly subscription required. These features describe the product's intended use but do not establish how well it performs in an aircraft cabin.
Tip 5: Prepare Your Body Before the Flight
Getting better sleep on a plane starts before you board. Think about when you want to sleep during the flight and what you can do beforehand to make resting easier.
Avoid caffeine close to your planned sleep time, as it can keep you alert. Although alcohol may initially make you feel sleepy, it can disrupt sleep later in the night. Wear loose, breathable layers so you can adjust to changing cabin temperatures and stay comfortable.
For trips across time zones, appropriately timed light exposure may help shift your sleep-wake schedule. The right timing depends on your travel itinerary, so plan ahead rather than relying on light exposure once you're already on the plane.
What About Sleep Aids for Flights?
Melatonin, magnesium, and sedating antihistamines are different sleep aids with different evidence and risks. Melatonin may help with jet lag. In the United States, it is sold as a dietary supplement and is regulated less strictly than prescription or over-the-counter drugs, and studies have found inaccurate ingredient amounts on some product labels.
For magnesium, research on insomnia is limited and mixed. That evidence does not establish it as a reliable way to fall asleep during a flight.
Diphenhydramine, a sedating antihistamine, can make you drowsy, and alcohol can add to that effect. Do not drive until you know how the medicine affects you. Talk with a doctor or pharmacist before using any medicine or supplement for travel, especially if you take other medications; this guide does not provide dosing advice.
Key Takeaways
- Choose a comfortable seat and position. A window seat, slight recline when permitted, and clear foot space can help you settle in.
- Support your head and neck. Choose a travel pillow that fits comfortably without pushing your head forward or straining your neck.
- Block unwanted light and manage noise. Use a sleep mask, earplugs, or steady background sounds to reduce common cabin distractions.
- Avoid caffeine close to your planned sleep time, limit alcohol, wear comfortable layers, and plan ahead for time-zone changes.
- Choose sleep aids for flying carefully. Medicines and supplements have different risks, so consult a healthcare professional if you're considering them.
FAQs
Why can't I fall asleep on planes even when I'm exhausted?
Feeling exhausted does not remove the discomfort, noise, light, or interruptions of an airplane cabin. The timing of the flight may also differ from your usual sleep schedule, so being tired and struggling to fall asleep can happen together.
Is it OK to take a sleep aid before a flight?
Ask a doctor or pharmacist whether the specific medicine or supplement is appropriate for your health history, other medications, and travel plans. Use it only if they confirm it is suitable, and follow their guidance. Trying it at home does not establish that it is safe for a flight.
What's the best position to sleep on a plane?
Try a slight recline when permitted, comfortable head and neck support, and a foot position that does not feel strained. A window seat provides somewhere to lean, but the best position is one you can use comfortably while following crew instructions.
What are the best products for sleeping comfortably on a plane?
A supportive travel pillow and a comfortable eye mask are useful items to consider. Earplugs or sleep earbuds may also suit your preferences for noise reduction or audio. Compare fit and model-specific features to decide what belongs in your travel kit.
Disclaimer: This article is for general informational purposes only and is not a substitute for professional medical advice. Consult a qualified healthcare professional before using any medication or supplement for sleep. Sleep earbuds are not medical devices and are not intended to diagnose or treat sleep disorders. Individual experiences may vary.
