Long flights can be exhausting, especially if you have trouble sleeping on a plane. Fortunately, there are several things you can do to improve your chances of getting restful sleep while flying. We’ve compiled a list of helpful tips and products that can assist you in finding comfort and relaxation on your long journey.

Pre-flight preparation

Getting ready ahead of time can make a big difference when it comes to sleeping well on an airplane.

  • Pick the right seat

If you don’t want to be disturbed while trying to sleep, opt for a window seat. This way, you can rest your head against the wall and avoid interruptions. On the other hand, an aisle seat is ideal if you prefer the freedom to move around without disturbing others. Your seat choice can also impact how much turbulence you feel. Websites like SeatGuru offer detailed seat maps to help you find the best spot.

  • Invest in the essential sleep accessories

Having the right travel accessories can create a more restful environment, even in a cramped airplane cabin. Think about packing an ergonomic neck pillow, earplugs or noise cancelling headphones, and a comfortable sleep mask.

  • Reduce stress and move your body

Rushing through the airport only increases your stress, making it harder to relax and sleep later on. Plan your trip carefully and give yourself plenty of time to unwind. A short walk or some light stretching before your flight can get your blood flowing, helping you relax and get ready for sleep once you’re on board.

Tips for sleeping better on a plane

Once you’re settled in, it’s all about making your surroundings as comfortable as possible. Here are some key tips to help you sleep on your flight:

  • Wear a sleep mask

A sleep mask blocks out light and signals to your body that it’s time to rest. Make sure it’s comfortable and fits well without being too tight, so you don’t feel any unnecessary pressure on your face.

  • Use earplugs or noise cancelling headphones

Drown out the noise from the plane’s engines and your fellow passengers by using earplugs or noise cancelling headphones. This helps create a quieter, more peaceful space, making it easier to drift off to sleep.

  • Stay comfortable and warm

Staying cozy on a long flight can be tricky, but there are some simple ways to boost your comfort:

    • Neck pillow: An ergonomic neck pillow keeps your head and neck properly supported, so you don’t wake up with a stiff neck.
    • Warm clothing: Layer up or bring a cozy sweater; planes are often colder than expected.
    • Blanket: A compact travel blanket provides extra warmth, especially during long flights.
    • Socks: Thick socks keep your feet warm, which can help increase your comfort while sitting for long periods.

  • Try breathing techniques or meditation

Simple breathing exercises, like the 4-7-8 technique, or a short meditation can help calm your mind and body. This relaxation can make it easier to fall asleep.

  • Stay hydrated… but not too much

The low humidity in airplanes can dry out your body more quickly. Drink water regularly to stay hydrated, but avoid large amounts just before sleeping to minimize bathroom trips.

  • Skip the alcohol

While alcohol might make you feel drowsy at first, it actually disrupts your sleep cycle and dehydrates you. Stick to water or herbal tea if you’re aiming for a restful sleep.

  • Choose light meals and healthy snacks

Heavy meals can upset your digestion and make it harder to sleep. Opt for light meals and healthy snacks like fruit or nuts to keep you comfortable and improve your chances of falling asleep.

Conclusion

Sleeping well on a plane can be a challenge, but with a little preparation and the right gear, you can boost your chances of a good rest. Try out these tips, pack a few helpful accessories, and you’ll arrive at your destination feeling refreshed and ready to go.