Last Updated on 23/01/2024
Sleeping on a plane is never easy. That’s why I’m sharing my tops tips to the age-old question, how do you get comfortable on a plane? Follow these tips on your next flight and you’ll be snoozing from take-off to landing!
In this guide I’ll share the best way to sleep on a plane without pills using these 10 tops tips. You will find the best tips for sleeping on a plane, as well as the flight essentials you need to pack to help you rest easy.
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How do you get comfortable on a plane?
At one point or another, every traveller has asked the question, how do you sleep on a plane in economy class? Airplanes, especially economy cabins, are not exactly designed for comfort. So, if you’re wondering how to fall asleep on a plane, you’re not alone!
These 10 tips are designed to show you the best way to sleep on a plane so you can enjoy your next trip in comfort.
Top tips for sleeping on a plane
So, how do you get comfortable on a plane?
Half of the battle when it comes to finding the best way to sleep on a plane is preparing your body and environment for sleep. Here are my top tips for what to do and what not to do before and during your flight, to prepare yourself for sleep.
Skip the caffeine
Just like any other day, if you want a good sleep, you should avoid caffeine before bedtime. If you’re hoping to snooze your way through your flight, skip consuming caffeine before you travel. It is important to stay hydrated however, so replace that coffee with a bottle of water instead.
Avoid heavy meals
Heavy meals, particularly ones with a lot of carbs, can lead to indigestion and discomfort during your flight. Choose your airport meal wisely to avoid anything that will weigh heavy on your stomach. This will help you avoid discomfort and sleep easier.
Dress comfortably
If you want to travel comfortably, you need to dress comfortably. Wearing comfortable, loose-fitting clothing is sure to make you feel more relaxed. You will sleep much better if you feel comfortable!
For a full guide to what to wear for a comfortable flight, check out this link.
Book a window seat
There is nothing worse than being woken up by your neighbour mid-flight because they need to use the bathroom. To avoid being disturbed, book a window seat if you can. That way, no one will need to wake you to get in and out of their seat.
As a bonus tip, try to book seats that recline. Emergency row seats and seats in front of the toilets don’t always have space to move backwards. Also, right next to the restrooms is a high-traffic area to be avoided if you are a light sleeper.
Recreate your bedtime routine
Whether you are conscious of it or not, you have a bedtime routine. One way to help convince your body it is time to sleep is to recreate the actions you would normally take before going to bed.
Do you usually brush your teeth then read a chapter of your book before drifting off? Then take these same actions on the plane to help reinforce the idea of sleep. As humans, we are creatures of habit. It is surprising what a difference simply reenacting your nighttime routine on a flight can do to help you sleep!
Prepare a sleep playlist
If you have difficulty sleeping on planes due to the noise, you may want to create a sleep playlist. Fill this playlist with relaxing tunes that will help you unwind and drift off to sleep. When you’re ready to rest, simply pop your headphones on and hit play.
Travel essentials for sleeping on a plane
As well as preparing your body and environment for sleep, there are a few travel essentials you want to pack to make sleeping on a plane easier. Be sure to pack these four flight essentials to get comfortable and sleep well.
A sleep mask
If you only pack one item to help you sleep on a plane, make sure it is a sleep mask! A good eye mask will block out the light and make it easier for your body to settle to sleep. This eye mask is my absolute favourite for blocking out unwanted light and noise on a plane.
If you want to find your perfect sleep mask, check out this great guide to your options.
A neck pillow
A good neck pillow is a great tool to ensure a comfortable sleep. It will prevent pain in your neck and make sure your head doesn’t keep slipping as you nod off. I love to use this neck pillow when flying as it is sturdy but comfortable.
A blanket or jacket
Packing a home comfort is a wonderful way to settle in and get comfortable on your flight. The best way to do this is to pack a cozy blanket to snuggle up with as you go to sleep. A foldable blanket like this one is a good compact option. When zipped up, it also doubles up as a pillow if you’re not using the blanket!
If you don’t have space in your luggage to pack a blanket, you can achieve the same effect by wearing a warm oversized sweater, knit cardigan or blanket scarf like this one. That way, you can remove it during the flight to use it as a blanket.
Ear plugs or headphones
Finally, you can ensure you will be sleeping on a plane if you can block out the surrounding noise. Ear plugs are a fantastic way to do this. I personally use these ones, which are perfect for blocking out the constant hum of chatter and engines.
Alternatively, if you want to listen to your relaxing playlist, you will want to pack a pair of noise cancelling headphones. This pair has great noise cancelling features, quick charging, and a long battery life – ideal for travelling!
Sleeping on a plane
So, how do you get comfortable on a plane? You’re now an expert on how to sleep on a plane – even in economy! I hope these tips leave you snoozing away through your next flight!
Have I missed your top tip for sleeping on a plane? Let me know what it is in the comments!
Before you go
If you’re heading out on a flight, you might find these other flight guides useful:
- 20 Airport Hacks That Will Change The Way You Travel
- Ultimate Pre-Travel Checklist: 25+ Things To Do Before You Travel
- 15 Ways To Pass Time On A Long Flight
- Long Flight Tips: 13 tips on how to survive a long-haul flight
- How to Pack Carry On Like a Pro
- 20 Books To Read On A Long Flight
- 10+ Passport Covers For Female Travelers (Whatever Your Style!)
Get more travel tips!
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Until our next adventure,
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Hello, I’m Hannah! I’m a writer and photographer who loves experiencing the wonders of Yorkshire. My guides will help you escape from your daily routine by showing you that you don’t have to go far to find an adventure.
What a great list, because I’ll take all the help I can get! Haha! I love getting window seats on a long flight. While it’s still not perfect, it’s so nice to curl up a sweatshirt or something and lean agains the wall instead of letting my head bob around!
Haha there’s definitely a skill to sleeping on a plane, isn’t there? Although in recent years I’ve got much better with practice! I agree that window seats are much nicer, I hate it when my head slips and wakes me up!
I love these tips! I always make a good sleep playlist when I’m flying and am hoping to sleep. I also pack chamomile tea bags as they don’t always have them on flights.
Ooh chamomile tea bags are a great suggestion! I wouldn’t have thought of packing those…what a great idea!
This was such a great, unique post! I always struggle to sleep in general let alone on a plane! Loved the tips!
I’m so glad you like the post! Not being able to sleep is the worst! Have you tried the Headspace app? I’ve been using it at home throughout the pandemic and the second I put on their sleepcasts I’m out like a light! I’m usually such a light sleeper but I’ve been sleeping much better while using it!
Great tips! For me it is an eye mask, a neck pillow and noise cancelling headphones. Even with those I still find it pretty hard to sleep during flights unless I am completely exhausted.
Do you ever give up completely and just watch all the movies? I have to admit I’ve done that on many occasions.
I definitely wouldn’t stand a chance without my eye mask and ear plugs! Although I’ve yet to find anything that blocks out the hum of the engine completely! I used to really struggle and just pack it in and read a book but I’ve slowly been improving when it comes to sleeping on a plane! I’m rubbish when it comes to movies, I never watch them on flights! I don’t have the attention span for them, whether I’m at home or on a plane!
These are great tips, Hannah! Thanks for sharing them. I find trying to recreate a bedtime routine always works great, no matter where I’m trying to fall asleep.
Thanks for reading Cris! I agree that recreating the bedtime routine is a great way to drift off! It’s funny how much we rely on our habits and routines, isn’t it?
Such fantastic tips – dressing comfortably and having something to wrap around you is so key for me!
I agree! The temperature on airplanes is always so uncomfortable! I’m either way too hot or way too cold, so having something that is easy to put on or take off is key!
Very helpful! I’m not the best at sleeping on planes. I’m always afraid that I’ll snore. LOL
Haha! I’ve never worried too much about snoring before! I might be paranoid when I next travel now! Haha!
Neck pillows are definitely a must!
I usually have not problem falling asleep on the plane but my neck always suffers the consequences!
ALL of these are great tips!
I only started travelling with a neck pillow just before the pandemic but it was definitely a life changer! Thanks for reading!
It’s been so long since I’ve been on a long enough plane journey to need to sleep, but these are great tips. I’m all about the ear plugs and my neck pillow, but I agree about the caffeine and filling up on snacks. It never leads to a comfortable journey
I know what you mean! I never thought I’d find myself missing long, uncomfortable flight yet here we are! Ear plugs and a neck pillow are essentials for me along with my eye mask! I definitely eat more than I should on a flight but I don’t want to risk getting hangry! Thanks for reading, let’s hope it isn’t long before our next long flight!
I definitely follow all these tips and generally get a few hours sleep for my international flights. I also try and adapt my future time zone time a couple of days before I leave.
I’m glad to hear you are able to get some sleep on international flights! Adjusting your time zone is a brilliant idea! I’ve always meant to try this but I’m never organised enough! I’ll try this out on my next trip, thanks for the suggestion!
Great tips! Sleeping on a plane is so difficult for me no matter what I try, I envy the ones that seem to have no problem with it.
I know how you feel! I always found sleeping on a plane really tricky. I’ve definitely improved with plenty of practice though! I think the key is working out which tips and tricks work for you. I hope you’re able to snooze your way through your next flight!
Great list for getting some zzzs on the plane! A neck pillow and eye mask are musts for me.
I’m so glad you like the list! I agree, a neck pillow, eye mask and ear plugs are a much for me!
gosh i always skip meals when i have a flight – always thought i was being weird but i’m glad to learn it actually goes a long way in creating a more comfortable flight! personally i do it only because i hate having to go to the toilet on planes so i literally stop drinking fluids about 2 hours before boarding and eat as little as i can until i land 😅😅
Airplane toilets are the worst! I have the problem that I get hangry though, so I am a frequent snacker! I just try to eat light snacks instead to help. I do drink a lot though; I get so dehydrated on flights! Thanks for reading!
I feel like dressing comfortably has to be one of the most important things! Plus, dressing too nicely means that its all going t be creased when you wake up haha.
Haha that’s so true! I spent a lot of time travelling for business and I quickly learned that stretch jersey dresses were the way to go…those things are IMPOSSIBLE to crease! You can step off a long haul flight looking flawless! Although I do much less travel for business now, so loungewear is the way forward!
These are great suggestions for me, as I live in ECONOMY class. I do always try to reserve a window seat. Loved your suggestions of earplugs, eye mask, and a good neck pillow. Really, all of your suggestions were excellent.
Haha I’m the same! Economy can be so uncomfortable but a window seat and the right tools means you still get a good sleep! I’m so glad you like the guide!
These are great tips! I love wearing comfy clothes and bringing my neck pillow on planes so I can comfortably sleep. These are all great tips. Thanks for sharing!
Thanks Brittany! I agree that comfy clothes are vital on a flight! I have a specific ‘flight outfit’ that I save specifically for planes because it is so comfy! Thanks for reading!
Great tips on how to sleep on planes. I always have difficulty so this is a great resource!
Thanks! I’m so glad you like it! I agree that sleeping on planes is tricky, but I think with a bit of practice, once you work out what works for you, it becomes much easier! Thanks for reading!
Great tips. I’ll admit I do have a tough time getting a good sleep on a plane. My husband, a frequent business traveler, seems to have mastered the skill. I sometimes resort to taking an over the counter sleep aid (non habit forming) to help if I have enough time to allow the full benefit.
I used to struggle with it too until I did a lot of travel for business. It’s definitely a skill that requires some practice! Personally, I tend to avoid sleeping aids because I’m nervous about flying so I prefer to feel alert in case of emergencies, but I know some people who swear by them. I think the trick to it is finding what works best for you, I hope you’re able to snooze your way through your next flight!
I am generally a squirmer so long flights have always been a problem for me. Keeping to a sleep routine is a good suggestion. All sounds seem to disturb my sleep so good headphones really help. I am sure I will have to get back into practice when we finally fly again!
Oh I know how you feel! I’m always very restless on flights so have struggled with sleeping on them in the past. I think recreating your sleep routine is a great one if you frequently struggle. It’s funny how easily you can trick your body by recreating a routine! Good headphones or ear plugs were definitely a game changer for me because I used to struggle with the noise! I agree, I think I’ll find it tricky when I first fly again, but what a great excuse to practice!
Thanks for sharing these great tips!
Thanks Shelly, I’m glad you like the tips! Thanks for reading.
These are fantastic tips! I love a window seat especially to sleep so I can lean against the wall. I’ve also been known to lean forward and sleep on the tray table, lol.
I love the window seat too! Although mainly because I feel claustrophobic in the other ones! It is the easiest place to get comfortable though! Haha! I have seen people sleeping on the tray table but I’ve never managed it myself, I can’t get comfy there!
Great topic! Haven’t seen this covered before. I have to say that I do most of your suggestions.
Thanks Sandra! I’m glad you like the guide! And I’m glad to hear you’re a pro at sleeping on a plane! It is a great way to make the journey pass by!
Great tips! Sleeping in airplanes, particularly in economy, can be quite challenging. I particularly like skipping the caffeine, listening to the favourite playlist that lulls you to sleep, masking and neck pillow. A light blanket might work too! 🙂
Thank Jan, I’m so glad you like the tips! Sleeping on a plane is definitely an artform! I struggled for years but I think investing in a high quality eye maks, neck pillow and heavy-duty ear plugs were the game changers!
Awesome tips! I used to never have trouble sleeping on planes, but lately I do! I have an early morning flight tomorrow so definitely going to put these tips to use!
I hope you’re able to sleep on your flight! I’ve always found it tricky to sleep on flights, but I’m definitely improving with practice!
Great tips for sleeping on planes, which can be such a hard task. I would add to skip the alcohol as well as the caffeine. As much as I love those free wines on some flights, I sleep much better without the wine of booze. I also agree the noise-canceling headphones and eye masks are essential.
I’m so glad you like the tips! Oh, I agree about the alcohol! It’s so dehydrating, and I really struggle with that on flights. Great tip, thanks for sharing it!
I listen to sleep meditation tales at home and I find they are a huge help to get me to relax on a night flight. The mask is essential! I have also bought a sleep inducing spray like lavender to help me relax. Great post!
Ah I love sleep meditations! I use Headspace daily and I’m out like a light as soon as I turn it on! They’re so relaxing! Oh a lavender spray is a great idea! I’ve never tried that one before but I’ll definitely test it out on my next flight, thanks for the tip!
Great tips for sleeping on a plane! It is always a tricky place to sleep. I agree with the comfy clothes and the blanket or jacket. They always help me get at least a little bit of sleep on the flight. My favorite seat is an aisle in the middle section. Sometimes the middle seat will be empty or the seats next to me will be a couple or family traveling. Then I don’t have anxiety about not being able to get up to go to the bathroom, but then I am often not woken up either b/c they can go out the other way!
Oh that’s a great seat to pick for easy access to get up to the bathroom without being disturbed! I hadn’t thought about that before! Sometimes I feel claustrophobic in those middle seats, but if it’s a long flight it does seem like a good trade off to get a good sleep without being disturbed! Thanks for the tip!
These are all really great tips! I am really good at falling asleep everywhere, but will be passing these along to my friends who can never fall asleep! Jackets are a must–I get so cold! :[
Ah! I wish I was like you and sleep came more easily! Although I am getting better with some practice! I think the trick that really cracked it for me was recreating my nighttime routine to prepare my brain and body for sleep!
Great tips! I was a flight attendant based away from home, therefore travelled a lot to get home. I prefer aisle seats mostly cos of the ease to go to the bathroom whenever i wanted to (i drink a can or two of beer on the flight). Plus, I can’t sleep on flights so I always take one sleep aid gummy when I want a semi goodnight sleep. 😀
I imagine you pick up lots of flight tips are a flight attendant! Aisle seats are definitely handy if you need to get up frequently during a flight! Thanks for reading!
These are some amazing tips! There is nothing better than being able to sleep on a long plane ride and waking up refreshed (well, at least somewhat refreshed) when you arrive at your destination. Recreating your bedroom routine is especially interesting, as that definitely helps to prepare your body for sleep but is not a common thing people think about.
I’m so glad you like the tips Alaina! There is definitely an art to sleeping on a plane which takes a bit of practice! I always used to struggle to fall asleep until I started recreating my bedtime routine. I think putting my body through that regular routine prepares it for sleep and it made such a huge difference for me!
This post is genius! Sleeping on a place is almost impossible for me. Thanks for sharing.
There is a skill to sleeping on a plane, isn’t there? I used to be awful at it but over time I’ve implemented these tips and it definitely makes sleeping on a plane much easier!