We’ve all been there—cramped in a tiny airplane seat, struggling to get comfortable, and wishing we could just get some decent rest. But catching quality sleep on a plane doesn’t have to be a lost cause! Whether you’re a frequent flyer or just gearing up for your next big trip, there are plenty of ways to boost your in-flight sleep game. Let’s take a look at some tried-and-true tips that will have you snoozing before you know it.
1. Choose a Comfortable Seat
The seat you choose can make a huge difference when it comes to getting good rest on a plane. If possible, opt for a window seat—it’s the best spot for catching some shut-eye. Not only do you have the benefit of the wall to lean against (hello, makeshift pillow!), but you also won’t be disturbed by your seatmate climbing over you to use the bathroom. Plus, there’s something comforting about having a little personal space in the sky. If you’re on a longer flight, consider splurging on a seat with extra legroom or even upgrading to a premium cabin for added comfort.
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2. Dress Comfortably
Long flights can mean long hours of sitting, so comfort is key. Wear loose, comfortable clothing that won’t restrict your movement. Layers are a good idea, too, since cabin temperatures can fluctuate. A cozy hoodie or a light sweater is perfect for staying warm when the air conditioning kicks in. When your clothes aren’t digging in or making you feel constricted, you’ll find it easier to relax and eventually drift off.
3. Bring a Travel Kit
A travel kit filled with the essentials will be your best friend on a long flight. Think: earplugs, an eye mask, a neck pillow, and a blanket. Earplugs or noise-canceling headphones help block out the hum of the engine and any chatter around you. An eye mask can darken the cabin and signal to your body that it’s time to rest. As for a neck pillow, it helps support your head and neck so you’re not awkwardly nodding off and waking up with a stiff neck. And if the airline doesn’t provide blankets, having your own compact one is a cozy lifesaver.
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4. Stay Hydrated (But Avoid Caffeine and Alcohol)
It’s easy to forget about hydration when you’re flying, but drinking plenty of water is essential for staying comfortable during the flight. Cabin air can be incredibly dry, which can make you feel sluggish and dehydrated. Be sure to drink water throughout the flight, but steer clear of caffeine and alcohol. While they might feel like a nice treat, they can dehydrate you and disrupt your sleep cycle. If you’re feeling sluggish, opt for water or herbal tea instead. Make sure you grab a collapsible water bottle to bring with you.
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5. Avoid Screens Before Sleeping
We know—it’s tempting to scroll through your phone or binge-watch the latest show before bed. But blue light from screens can mess with your body’s natural sleep rhythm. For better sleep, try to avoid screens at least an hour before you plan to sleep. Instead, relax by listening to music, reading a book, or meditating. It’ll help you ease into sleep without the mental stimulation from screens keeping you awake.
6. Relax with Calming Music or Meditation
If you’re struggling to unwind, try using calming music or a guided meditation to help ease your mind. There are plenty of apps out there (think Calm, Headspace, or Insight Timer) that offer sleep-inducing soundtracks or soothing meditation sessions. These can help you shut off your brain and relax your body, setting the stage for restful sleep.
7. Set Your Watch to Your Destination Time Zone
One of the easiest ways to minimize jet lag is by adjusting your watch (or phone) to the time zone of your destination as soon as you board. This mental trick can help your body start adjusting to the new time zone and prepare you for the schedule you’ll be following once you land. It’s a small step that can go a long way in helping your body sync up with the new time zone once you reach your destination.
8. Get Comfortable with Pillows and Blankets
Airlines provide pillows and blankets on longer flights, but let’s be real—the quality isn’t always stellar. If the ones provided don’t cut it, consider bringing your own. A lightweight travel blanket can make a world of difference in helping you stay warm and comfortable, especially on overnight flights. And don’t be afraid to adjust the pillows to find that perfect support for your neck or lower back. A little extra padding goes a long way in making you feel more comfortable and ready to sleep.
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9. Avoid Heavy Meals Before Sleeping
You don’t want to be that person who eats a heavy meal just before trying to sleep. Avoid anything too rich, spicy, or greasy, as it could lead to discomfort or indigestion. Instead, opt for a light snack before bed. Something easy to digest, like a small handful of nuts or some fruit, will keep you satisfied without weighing you down. A comfortable stomach equals a better chance at sleeping soundly on a plane.
10. Be Consistent with Your Sleep Schedule
If you’re a frequent traveler, one of the best things you can do to minimize jet lag is maintain a consistent sleep schedule. This means trying to go to bed and wake up around the same time each day, even when you’re traveling. Consistency helps your body stay in rhythm and adjust more easily when crossing time zones. Your body will thank you!
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Best In-Flight Sleep Positions
Once you’ve set yourself up with the right environment, it’s time to get into position. Here are some of the best sleep positions to maximize comfort and give you the best shot at a restful flight.
- The Recliner Reclining your seat is a simple but effective way to get more comfortable. Be sure to adjust the headrest to support your neck as you lean back. It’s not quite as good as a lie-flat bed, but it’ll do the trick for short to medium-haul flights.
- The Pillow Prop If you have a travel pillow (or even a regular pillow), try propping it up around your neck and head for better support. This position is perfect for those who like to lean against the window or simply rest their head back in a more upright position. Bonus: You can adjust the pillow if you start feeling stiff during your sleep.
- The Leaner If you’re lucky enough to snag a window seat, lean against the window or a pillow to support your head. Stretch your legs out in front of you, and you’ll be able to sleep soundly while still feeling supported. This position is especially great for solo travelers.
- The Cross-Legged Sleeper For some, sitting cross-legged is a cozy way to sleep. Try crossing your legs (with your feet tucked under the seat in front of you if possible) and resting your upper body comfortably against the seat. This position can help relieve pressure from sitting in one place for too long.
- The Bundled-Up Sleeper Sometimes, the best way to sleep is to wrap yourself in a blanket or sweater and curl up. Tuck your head into your chest and cross your arms for that cozy, protective feeling. This position helps you feel snug and secure while you drift off.
Travel Essentials for a Better Night’s Sleep
Having the right travel accessories can make all the difference in helping you sleep better on a plane. Here are some must-haves to help you settle in and rest easy:
- Travel Pillow: Invest in a compact, comfortable pillow that offers adequate neck support.
- Eye Mask: Block out the light with a good-quality, contoured eye mask.
- Earplugs/Noise-Cancelling Headphones: These are essential for cutting out background noise.
- Essential Oils or Melatonin Supplements: Help your body relax with lavender or chamomile oils or, if approved by your doctor, melatonin.
- Cozy Blanket: A travel-sized blanket can make a big difference on a chilly plane.
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Final Thoughts
Sleeping on a plane might not be the same as sleeping in your own bed, but with the right tools and strategies, it’s definitely possible to catch some much-needed rest. Experiment with different seating arrangements, try a few relaxation techniques, and bring along the right travel essentials to improve your in-flight experience. Whether you’re heading to a tropical destination or back home for the holidays, these tips will help you arrive feeling more refreshed and ready to take on your adventures!
What’s your favorite in-flight sleep tip or position? Share it with us next time you’re flying!
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