Tips For Sleeping Better On A Plane

photo of different people sleeping in an airplane cabin

Unless you’re blessed with the rare ability to sleep anywhere, the chances are you’ll have difficulty sleeping well on a plane.

As a frequent flyer, I have many tricks for ensuring I get some decent sleep on my journey. And in this article, I’m going to combine my knowledge of both flying and sleep.

Whether you’re in economy or business class, you should find some useful tips here that help you arrive at your destination feeling rested.

1. Choose the best window seat

Where you sit can make a big difference. Here are some useful tactics for choosing the best seat:

  • Book a window seat, which often has a little extra room. It also means you can lean against your pillow, you can control the light from the window, and you won’t be disturbed by someone needing to get past you.
  • If you sleep on your right side at home, book a window seat on the right side of the plane. And if you sleep on your left, head to the left side of the plane.
  • Book long in advance so there are more seats available.
  • Use to find out which seats have the most leg-room and least obstructions on your specific flight.
  • Choose a seat away from the bathroom, so the light and people queuing don’t disturb you.

Another way to ensure your preferred seat is to fly with the same airline as much as possible to build up status. That can eventually lead to perks such as priority seat choice.

woman sleeping in a plane window seat

2. The extra legroom Vs. the reclining decision for tall people

I’m 6 foot 4 (193 cm), which means most standard economy seats are a torturous affair. So I usually pay a little extra for a seat with more legroom on long night flights. If it’s not an option, I get to the airport early and ask nicely for a good seat at check-in.

However, there’s an important decision to be made here. Seats in the emergency exit aisle often have great legroom, but they don’t always recline, meaning sleeping in the upright position.

So I use Seat Guru to find the best extra legroom seats for my plane. Ideally, I want the following points, though it’s not always possible to get this perfect combination:

  • Extra legroom.
  • Not in an emergency exit row, so the seat does recline.
  • Not right in front of the toilet.
  • Nearer the back to avoid seats recommended for parents with babies.

3. Bring a good travel pillow

The little pillow most airlines give you is probably best used as lumbar support to keep your back comfortable. And the travel pillows sold in airport gift shops aren’t always the best.

Here are some practical travel pillow tips:

  • Do some research and bring a good quality travel pillow that’s right for your neck size and sleeping style.
  • Unless saving space is essential, go for micro-fiber or memory foam rather than an inflatable.
  • If it has a U shape, try wearing it in reverse to stop your head dropping forwards if you’re sitting upright.
  • A window seat will allow you to lean into the pillow better.
  • For help finding the right one for you, take a look at my travel pillow article.
photo of me using a travel pillow on a plane

4. Block out light, noise and disturbance

The last time I flew from Buenos Aires to London, I had a seat with so much extra legroom that it became a social hub for people stretching and queuing for the toilet. Every time the door opened, the light disturbed me, as did the people talking and laughing.

To avoid that kind of disturbance, no matter where you’re sitting, there are some simple things you can do:

  • Bring along a good sleep mask, which is also useful when the lights go on for breakfast. Check out my sleep mask page for some recommendations.
  • Wear a baseball cap or other hat you can tip down to block light.
  • If you’re sensitive to noise, you could use some effective earplugs.
  • Listen to music on some noise-canceling headphones.

And if you’re not interested in the in-flight meals, you can quietly ask a flight attendant not to disturb you, even at meal times. And if you use a blanket, put the seat belt over the top so the attendants don’t disturb you to check it.

5. Stay warm and comfortable

Some overnight flights can be surprisingly chilly, so it doesn’t always make sense to wear your beach clothes. Instead, bring comfortable clothes and an extra layer or two just in case it does end up being an unusually cold flight.

Personally, if I board with shorts and a thin top because the country of departure is boiling hot, I make sure I have trousers and a warmer top easily accessible in my hand luggage.

Try not to wear clothes that are too tight either – think loose and comfortable Sunday morning clothes rather than your Saturday night outfit. The exception is compression socks or stockings if you’re concerned about deep vein thrombosis when flying (see the NHS website for info. about this issue).

6. Avoid alcohol and caffeine

cup of coffee

In some ways, the same positive sleep habits for daily life also apply when flying.

Drinking alcohol might help some people fall asleep faster. However, it can reduce your overall quality of sleep, lead to you waking early and not falling asleep again, and also needing to get up to use the bathroom.

As for caffeine, it’s best to avoid it completely in the several hours leading up to your journey. Not only can it keep you awake long after your last drink, but it can also lead to more toilet trips and an upset stomach.

7. Eat a light meal before you fly

The same advice applies to sleep on a plane as it does back home; try not to eat a heavy, rich or fatty meal before you plan on getting some sleep.

It’s better to have a light meal a couple of hours before takeoff, but not so much that you have indigestion or gas when the pressure changes on the plane.

Bring some light, healthy snacks with you for the journey too, especially if like most people you’re not a fan of the airplane food.

photo of airplane dinner

8. Stay hydrated

It’s a good idea to buy a large bottle of water once you pass through the airport security and bring it with you. Take regular sips on the journey to stay hydrated, helping you avoid the sodas, caffeine and alcohol.

9. Avoid screens

The light from devices like laptops, tablets and smartphones can trick the brain into thinking it’s still daytime. So avoid using these screens before trying to sleep. If you have to use a device, use a blue light filter if it has one or dim the brightness.

10. Avoid sleeping pills

There are no specific sleeping pills for flights, so if you do feel the need to pop a pill, it will be one you’d use back home. And the problem with those can be the length of time they stay in your system and potential grogginess on arrival.

You might also like

If you’re concerned about jet lag, it’s possible to reduce the effects with some careful planning in the days before you fly. To find out more, have a read of my jet-lag tips.

Your ideas

Do you have any suggestions that I haven’t covered? If you have any advice you’d like to share, I’d love to hear from you in the comments below.

1 thought on “Tips For Sleeping Better On A Plane”

  1. It’s good to know that you should avoid any caffeine several hours before your journey. I am flying out to Hawaii next week and I want to make sure I sleep since my sleep schedule has been horrible lately. I’ll be sure to try out these tips so I can get sleep on my flight.

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