If you’re taking any flight longer than four or five hours, you might be wondering how to sleep on a plane. I love sleeping so you’ve come to the right place. I’ll sleep as much as I can, whenever I can. But I used to have a ton of trouble sleeping: I had a hard time falling asleep and then an even more difficult time actually staying asleep. I have to go through my full routine: I get up several times to pee, I toss and I turn, and then I take melatonin gummies and hope I don’t crash when I drive to work the following morning because I’m beyond drowsy. It’s not as bad now, but one thing I could never manage was sleeping on a plane.
I could never get comfortable enough, even sitting in a window seat. I’d rest my head back and it would jerk every time my body thought I was falling asleep. My body would get too wound up and I could never relax enough. But I did my first several long-haul flights last year since 2015 (when I flew to Sydney from Newark) and with the time differences/when I would land at my destinations, I knew I had to attempt to sleep in order to set my internal clock. Fortunately, I knew what I was getting into so I could prepare and I slept as well as I ever have. How’d I do it?
Here are my top tips for how to sleep on a plane, especially on a long-haul flight or if you’re traveling somewhere with a significant time difference.
Use a Comfortable Neck Pillow
This one is a common tip but bring a comfortable neck pillow to anchor your neck and head. The headrests aren’t comfortable so a pillow won’t hurt. You can also opt to use the folding tray table; you can rest your head on the pillow or on your arms. I have never used a neck pillow before (but I have gotten lucky with the ones that are provided by the airlines) but the one I’ve linked is a popular one.
Bring Melatonin
I’ve been using these melatonin gummies before bed for a few years now when it seemed like nothing else was working. I take two with a snack or a meal, and relax my body for about half an hour before they finally kick in. Taking melatonin shouldn’t be a habit but it can help in a pinch, especially if nothing else on this list works for you.
Bring Ear Plugs or Noise-Canceling Headphones & An Eye Mask
Airplanes can be noisy. Even without the ‘white’ noise, you might be seated by someone who snores or a baby who cries (which I totally understand). Unfortunately, these noises make it harder to sleep so sensory deprivation is key here. You don’t want any distractions while you’re trying to fall asleep. Use a good eye mask that blocks out all light and ear plugs or noise-canceling headphones. I also like listening to Lofi music.
Book a Window Seat
I’ve said this in a couple of other blog posts but I’m an aisle seat girlie. However, if you’re on a long-haul flight or you’re trying to sleep, a window seat would make it easier. On my last flight to Auckland from New York, it was fairly empty and despite booking an aisle seat, I had an entire row to myself. I was able to rest my back against the window and stretch out to sleep in an almost makeshift bed. Having a window seat will make it easier to have a place to rest your head and nestle into the corner.
Bring a Travel Blanket/Ask For One or Wear a Cozy Sweatshirt
It’s not a secret that planes get cold, especially if you’re flying north! Bring a travel blanket or a hoodie/cardigan to keep you warm. I don’t travel with a blanket so I can’t recommend one (though an airline-provided one should do the trick) but I always wear a comfortable, oversized sweatshirt. You can always take it off to wrap it around you or leave it on. I love sleeping when it’s cold but still bundling up. And airline blankets can be scratchy and uncomfortable so just bring one with you.
Dress Comfortably
Along with wearing a warm sweater or sweatshirt, you should dress comfortably. I know that most folks and travel sites will tell you to dress nicely because the flight crew will treat you better (and they may) but dressing comfortably is more important. You can do both. You may have a more difficult time sleeping if you’re wearing tight jeans or anything uncomfortable. Dress comfortably and wear shoes that you can take on and off. Also, wear compression socks! They’ll help prevent your feet from swelling and you’ll have an easier time sleeping.
Avoid Screen Usage
This is another tip that doesn’t apply just to planes: you should avoid screens (phones, laptops, seatback TVs, etc.) for at least half an hour to an hour before when you’re planning to sleep. The cabin helps with dimmed lights but looking at screens will only prolong sleep onset. I like to either read a book (not an ebook) or, as mentioned above, listen to Lofi or calming music. In the past, I’ve also watched a movie while having a meal, and when I’ve been especially tired, it helps me get sleepy.
Avoid Alcohol and Caffeine
Another obvious tip is to avoid alcohol and caffeine for several hours before you plan to sleep. Yes, this includes iced coffee at the airport gate or a glass of wine with your meal. Caffeine interferes with your ability to fall asleep, while alcohol prevents you from staying asleep. You should avoid alcohol for at least two-three hours before you plan to sleep but I would avoid caffeine for at least eight-12 hours beforehand. I would also avoid drinking a ton of water if you’re someone like me who pees quite frequently (which brings me to my next tip).
Use the Bathroom First
In order to avoid your body waking you up because your bladder is full, make sure you use the bathroom and pee first before you settle in for the night (or “day”). I can’t fall asleep if my brain thinks I need to pee or my bladder’s even a smidge full so I always try and use the bathroom before I try to sleep, even if I think I don’t need to. That way, I’ll be more relaxed about falling asleep and then staying asleep.
Synchronize Your Sleep Schedule With Your Destination
This one isn’t so much a tip for actually sleeping but one that goes alongside it: if you’re flying to a destination in a different time zone, try to time your sleep based on your arrival time. For instance, when I took that aforementioned New York to Auckland flight, it was about 17 hours. I left New York around 5:30 PM on a Saturday and landed in Auckland at 5 AM on Monday, completely skipping Sunday while I was in the air. I ate dinner, watched a movie, and proceeded to fall asleep for about six to seven hours.
Then, my body naturally woke up and I kept myself busy for a few more hours (watching movies, reading, listening to music and playing sudoku, etc.) before trying to sleep for the remainder of the flight. When I landed, I was still a bit tired from flying but then I wasn’t able to fall asleep when I reached the hotel and didn’t actually sleep until later that night, which helped me set my sleep schedule and avoid even worse jet lag. Wherever you’re flying, time your sleep with your arrival time.
Tire Yourself Out Earlier
This is easier when you have a later flight but if you tire yourself out earlier (working out, running to the gate after security, etc.), you’ll have an easier time sleeping. Your body won’t fight to keep you awake if it needs to rest. So if nothing else works, do what you can to get exhausted (but not too much).
Relax
Above everything else, you need to relax. If your mind is racing, if you’re worried about flying or about your trip or getting home, your body will not let you sleep. Whatever’s happening internally is just as important as what’s happening externally. If you’ve done everything else on this list but you’re overthinking, if you’re stressed, you won’t be able to sleep no matter what. This is partially why I love listening to Lofi music on flights because it puts me at ease.
My first therapist also taught me a trick to help me fall asleep that goes along with this. Starting with your toes and working your way up your body, consciously and with conviction, relax each and every muscle. It almost feels like sinking into a mattress. By the time I reach my neck or my shoulders, I’m in a different state. Try this trick next time to see if it helps you.
Don’t Force It
The most important tip on this list is that if you aren’t sleeping, don’t sleep. Don’t force it. Don’t push through it because you’ll only make it worse. If you’ve tried everything on this list and everything else that you know makes you tired and sleepy and you’re still wide awake or drifting in and out of sleep but still can’t quite sleep, don’t keep at it. Relax your body as much as you can and just do your best. If you don’t sleep, you don’t sleep.
Did I miss any other tips? Let me know in the comments below!
Are you flying while menstruating? I’ve got a post just for you.
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