What’s the Best Way to Sleep on a Plane?

Learn how to rest comfortably during your flight and arrive refreshed at your destination.

Sleeping on a plane can be a challenge, but with the right strategies, you can arrive at your destination well-rested and ready to explore. Here’s how to get the best sleep possible during your flight.

1. Choose the Right Seat

The first step to getting a good night's sleep on a plane is selecting the right seat. Window seats are ideal as they give you something to lean on and won't be disturbed by fellow passengers needing to get up. Avoid seats near the lavatory or galley, as these areas tend to be noisy and busy.

2. Bring the Right Gear

Investing in a good travel pillow, noise-canceling headphones, and an eye mask can make a world of difference. These items will help block out light, noise, and provide support, allowing you to drift off more easily.

3. Dress Comfortably

Wear loose, comfortable clothing and bring layers. Planes can be unpredictable in terms of temperature, so it's best to be prepared for both warmth and chill. Slip-on shoes are also a good idea for easy removal.

4. Mind Your Pre-Flight Routine

Stay hydrated, but avoid caffeine and alcohol before and during the flight, as they can interfere with your sleep. A light snack that’s easy on the stomach, like a banana or some nuts, can help you feel more comfortable and settled.

5. Use Relaxation Techniques

Practice deep breathing or meditate to calm your mind. Apps like Headspace or Calm can provide guided meditations that are perfect for relaxation on the go. Consider using melatonin supplements if you’re traveling across time zones, as they can help regulate your sleep cycle.

6. Adjust Your Sleep Schedule

If you’re flying long-haul, try to adjust your sleep schedule a few days before your flight to match your destination’s time zone. This can make it easier to sleep on the plane and reduce jet lag.

7. Avoid Screen Time

The blue light from your phone, tablet, or in-flight entertainment screen can interfere with your body’s ability to produce melatonin. Opt for a book, magazine, or listen to calming music instead.

8. Create Your Own Space

Use a blanket or shawl to create a cocoon-like environment. This not only keeps you warm but also gives you a sense of privacy and security, which can help you relax and fall asleep more easily.

9. Be Mindful of Your Position

If you're in an upright seat, try to recline as much as possible. Support your neck with a travel pillow and elevate your legs slightly if you can. This position is more natural for your body and can help reduce discomfort during sleep.

10. Stay Calm and Patient

Finally, remember that it’s okay if you don’t get a full eight hours of sleep on a plane. Even a few hours of rest can make a significant difference. Stay calm, and don't stress if sleep doesn't come easily—relaxation is key.