Catching sleep on a flight—especially long-haul—is one of the best ways to beat jet lag and arrive at your destination feeling refreshed. But with cramped seats, bright cabin lights, engine noise, and unpredictable turbulence, getting quality rest in the air can feel impossible.
The good news? A few smart strategies can make a world of difference. Here’s how to sleep on a plane so you wake up rested and ready to go.
1. Choose Your Seat Wisely
Not all aeroplane seats are created equal. If sleep is your priority, aim for a window seat—it gives you control over the light, a surface to lean on, and fewer interruptions from seatmates needing to get out. Avoid seats near the bathrooms or galley areas, which tend to be noisier and busier.
Pro tip: Use seat selection tools like SeatGuru to find the best spot on your specific flight.
2. Time Your Sleep According to Your Destination
If you’re flying across time zones, try adjusting your sleep schedule a few days before your flight. Shifting your bedtime earlier or later (depending on where you’re going) helps your body start syncing with your new time zone. On the plane, aim to sleep at a time that matches nighttime at your destination.
Tip: Set your watch to your destination’s time as soon as you board to help mentally adjust.
3. Dress Comfortably and Bring Layers
Cabin temperatures can vary during the flight, so dress in soft, breathable layers. Compression socks are a great idea for long-haul flights to improve circulation and reduce the risk of swelling or blood clots.
Tip: A cozy scarf can double as a blanket or pillow.
4. Pack a Sleep Kit
Noise and light are two major enemies of in-flight sleep. Create a “sleep kit” with essentials that block out your environment and promote rest:
- Noise-cancelling headphones or earplugs to reduce engine noise and crying babies
- An eye mask to block cabin lights
- A neck pillow for head and neck support
- Melatonin or natural sleep aids, if approved by your doctor
Bonus: Lavender-scented balm or wipes can help you relax.
5. Avoid Stimulants Before and During the Flight
Caffeine, alcohol, and heavy meals can all interfere with your ability to sleep. While that glass of wine may seem like a good way to relax, it often leads to fragmented, shallow sleep.
Tip: Stick to water or herbal teas, and eat a light, balanced meal a few hours before takeoff.
6. Use Breathing and Relaxation Techniques
Even if you’re not someone who usually meditates, simple breathing techniques can calm your nervous system and signal your body to wind down. Try inhaling deeply for four counts, holding for four, and exhaling for four—a method known as box breathing.
Tip: Apps like Calm or Headspace have airplane-friendly sleep meditations.
7. Recline Strategically (When You Can)
If you have the option to recline your seat, do it—just be considerate of the person behind you. A slight recline reduces pressure on your lower back and promotes better spinal alignment, both of which help you sleep more soundly.
Tip: Elevating your feet slightly using a small bag under your ankles can improve circulation and comfort.
While sleeping on a plane might never be as restful as your bed at home, a few thoughtful adjustments can dramatically improve the quality of your in-flight rest. From smart seat selection to blocking out noise and light, these practical tips can help you wake up at your destination feeling refreshed instead of wrecked.
So the next time you take to the skies, don’t just fly—sleep smart.