Sleeping on a plane can be a challenge. But even if you’re in economy, surrounded by crying babies and constant announcements. There is a way. Or several ways. Here’s how to sleep on a plane…

Here you’ll get some bright ideas on how to cut out noise and distractions, achieving some shut-eye, and arriving as refreshed and sane as possible!

Skip to:

• Preparing for the flight
• Airplane sleep kit: 5 essentials for drifting off
• Sleep cues and mental techniques
• Controlling your space

---

Preparing for the flight

We start before you even leave your front door.

Preparation and packing can be a drag. But as the old adage goes; ‘fail to prepare, prepare to fail’. But here are some preparation tips:

🧳Book the right flight 

If possible, choose an overnight flight that aligns with your natural sleep cycle. Your body is more likely to cooperate if it’s already nighttime for you.

🧳 Pick the best seat

Window seats are ideal for sleep. You can lean against the wall, avoid being disturbed by seatmates, and control your window shade. Also, you may have noticed that on many planes, the light controls are easier to reach from here.

🧳 Avoid high-traffic zones 

We mean seats near bathrooms and galleys – these areas are noisy and bright.

🧳Dress in layers

Once your clothes are packed away with your checked luggage, you are on your own. Remember, you can always take off layers if you are too hot. With today’s high-powered A/C systems cabins can get chilly. A hoodie or soft sweater works well, especially one with a hood that can double as a makeshift eye cover.

🧳 Compression socks 

An excellent fight comfort hack. Compression socks can help reduce swelling and improve circulation, keeping you more at ease during long flights, and helping you to drift off. 

---

Airplane sleep kit: 5 essentials for drifting off

Here we go with 5 essentials that can really make a difference to your sleep on a flight.

1. Neck pillow

Whether you lean to sideways or upright when you sleep, a good neck pillow can help you get comfortable, drift off, improve the quality of your sleep, and support your posture. 

2. Sleep mask

It’s not just noise – sound is your other enemy. Research has shown that light exposure suppresses melatonin production. Double up your neck pillow with a sleep mask that can shut out light from the windows and the cabin. Simulate a nighttime environment and you have more chance of getting to sleep.

3. Noise-canceling earbuds

Whether you use earbuds or headphones is your choice, but be aware that the size of some over-ear headphones may affect your head and neck posture. We think that noise-canceling earbuds is the road to go down – they offer active noise canceling (ANC) technology that can help to block out external sounds and allow you to drift off to soothing sounds.

4. Noise reduction earplugs

Maybe you aren’t a person that listens to music or soothing sounds to help you fall asleep. Whether it is passenger noise or announcements that are bothering you, you can take off a massive chunk of noise transmission with effective noise reduction earplugs. 

5. Lightweight travel blanket

A lightweight travel blanket counts for a lot. It can help your muscles to relax, beat the aircon chill, and regulate your body temperature. 

---

Sleep cues and mental techniques

Armed with your Sleep Kit, it’s time to try and visit ‘slumberland’. You can start by getting your posture right

👉 Optimize your body position

Posture matters more than most travelers realize. Even the best sleeper can’t rest well with a strained neck or cramped spine. So…

✅ Recline when you can

Even a small recline relieves pressure on your lower back and reduces the urge to shift around.

✅ Use your pillow strategically

If you have a window seat, wedge it between your head and the wall. In the aisle or middle seat, place it behind your neck or even under your chin if your head tends to fall forward.

✅ Support your lower back

A small cushion, folded sweater, or even the provided blanket can reduce back pain on longer flights.

✅ Uncross your legs

Crossing your legs restricts blood flow and can cause numbness. Keep your feet flat or slightly elevated using your bag or a footrest.

✅ Seatbelt over the blanket

This small tip prevents flight attendants from waking you during turbulence checks – one of the most common sleep interruptions.

👉 Use natural sleep cues

You can train your body to wind down even in an artificial environment.

✅ Create a mini bedtime ritual

Turn off screens, put on your mask and headphones, recline, and take slow, deep breaths. Doing this consistently before every flight teaches your body to associate these cues with sleep.

✅ Mind your meals

Avoid heavy or spicy food before boarding. Opt for light, balanced snacks with some protein and healthy fats – such as nuts or yogurt – to avoid digestive discomfort that keeps you awake.

✅ Consider gentle sleep aids – cautiously

If you often struggle to rest on planes, mild options like melatonin or magnesium can help your body relax naturally. However, always test these at home first; never experiment mid-flight.

✅ Practice mindfulness or breathing exercises

Apps like calm or headspace offer short, guided meditations designed specifically for travel.

✅ Visualize calm environments

Imagine lying in your own bed, listening to the wind or ocean. Visualization helps replace anxiety with comfort.

---

Controlling your space

As well as noise, managing light and visual distractions makes a big difference:

✅ Wear a high-quality sleep mask

A contoured one that doesn’t press on your eyes is best. The goal is total blackout; so you can’t tell whether the cabin lights are on or off.

✅ Close your window shade immediately

If you’re sitting by the window, don’t wait for others to ask; closing it early helps signal to your body that it’s bedtime.

✅ Dim or cover screens

The blue light from phones and seatback monitors can trick your brain into thinking it’s daytime. Put your devices on ‘Night Mode’ or avoid screens entirely an hour before you plan to sleep.

✅ Signal to others that you’re ‘off duty’

Wearing a mask, headphones or earbuds, and reclining slightly are polite ways to discourage chatty seatmates or flight attendants from waking you unnecessarily.