How to Sleep on a Plane - Simple Tips & Tricks

How to sleep on a plane?

If you’ve ever been on a long-haul flight, you know the struggle: You’ve spent what feels like an eternity in the air, and you finally land only to feel like a zombie. You didn’t sleep, your body’s stiff from being crammed into that tiny seat, and jet lag is hitting you hard. Ah, the joys of travel.

As someone who’s flown more times than I care to count, I’ve experienced all the highs and lows of in-flight sleep (mostly lows in the beginning). But over the years, I’ve picked up some tricks that help me catch some sleep on a plane.

So, if you want to arrive at your destination feeling somewhat human, here are my top tips for getting enough sleep during a flight.

Tips for Sleeping on a Plane

1. Dress for Comfort (and Bring Cozy Socks!)

Forget about trying to look stylish on a plane. Trust me, no one cares. Your top priority is comfort.

Wear loose-fitting clothes, layers (because temperatures on planes can be unpredictable), and most importantly, bring thick socks.

I always swap my shoes for cozy socks after takeoff because cold feet are a recipe for zero sleep.

Pro tip: Compression socks are also a good idea to keep circulation going and reduce swelling, especially on longer flights.

2. Pick the Right Seat (Window for the Win)

When booking your flight, think strategically about your seat.

Window seats are my personal go-to for sleeping. No one wakes you up to use the bathroom, and you can lean against the window—instant headrest!

If you’re the kind of person who likes to move around, an aisle seat might be better for you, but be warned: the drink cart and fellow passengers can disrupt your rest.

Tip: If you’re willing to spend a bit more, extra legroom seats or premium economy are a game changer for sleep.

Also Read: 5 Reasons to Consider Flying First or Business Class

3. Skip the Coffee (and Watch the Caffeine)

I know, I know—some of us run on caffeine. But when you’re trying to sleep on a plane, caffeine is your enemy.

Even if you think that cup of coffee won’t affect you, it probably will.

Stick to water (lots of it), herbal tea, or other non-caffeinated beverages to stay hydrated. Some swear by camomile tea to help them sleep on the flight.

Avoid sugary drinks as well, because sugar can negatively affect your sleep.

4. Say No to Alcohol (Even if It’s Free)

It’s tempting to have a glass of wine or two—especially if they’re offering it for free!

But while alcohol might help you drift off, it won’t keep you in a deep, restful sleep.

Plus, you’re more likely to wake up groggy and dehydrated. You’ll thank yourself later if you pass on the booze.

5. Invest in a Good Neck Pillow

Neck pillows: love them or hate them, they work. Yes, they’re awkward to carry around the airport, but that’s a small price to pay for saving yourself from an achy neck.

Choose a neck pillow that offers good support and doesn’t deflate after an hour. Trust me, it’s worth it.

6. Get Cozy with a Blanket

Airplanes are generally cold. Even if the flight starts warm, you’ll likely be shivering halfway through.

If they haven’t handed out blankets, just ask for one. It’s not just for warmth; it helps signal to your brain that it’s time to relax and sleep. Plus, the cozier you feel, the easier it is to drift off.

7. Block Out the Noise (Earplugs or Headphones Are a Must)

Planes are noisy. Between the engine, the air circulation, and other passengers chatting away, it can be tough to tune it all out.

I prefer noise-canceling headphones with some soothing music or white noise, but if that’s not your thing, pack a pair of earplugs.

Blocking out the sound is key to getting any sleep on the plane.

8. Create Your Own Sleep Zone

Think of your seat as your temporary sleeping pod. Make it as comfy as possible.

Adjust the headrest, close the window shade, put on a sleep mask, and huddle under your blanket. Anything that helps you block out distractions is fair game.

The goal is to recreate the best sleep environment you can under the circumstances.

The Best Ways to Sleep on a Plane – Final Thoughts

Sleeping on a plane isn’t always easy, but with a few adjustments and the right mindset, you can make it work.

I hope my tips have helped and wish you the best possible sleep on your next flight!

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How to Get Enough Sleep During a Flight