How to sleep on a plane can be challenging, particularly on long-haul flights where you have to deal with cramped seats, noise, bright lights and a disrupted body clock. If you’re flying overnight or on an economy flight, a little preparation can make it easier to get a good night’s sleep while you’re in the air.
Getting comfortable involves more than bringing a travel pillow. Selecting the right seat, creating a comfortable sleep environment and scheduling your sleep around your destination can all help you arrive feeling less exhausted.
In this guide, you’ll discover practical sleeping on a plane tips, how to prepare for an overnight flight, how to get comfortable in economy and how to follow a long-haul sleep plan. You’ll also learn how to manage jet lag and adjust your routine after arriving at your destination.
Why Is It Difficult to Sleep on a Plane?
Airplane cabins aren’t designed to provide the same comfort as your bedroom. There are a number of reasons why sleeping on a flight may be difficult.
- Limited space: Economy seats offer less room to stretch out and recline, making it difficult to find a comfortable sleeping position.
- Noise and interruptions: Engine noise, announcements, meal services and other passengers can disturb your rest.
- Cabin lighting: Overhead lights, screens and sunlight through windows can make it harder to settle down.
- Dry cabin air: Low humidity can leave your mouth, throat and skin feeling uncomfortable.
- Body clock disruption: Crossing time zones can make it difficult to sleep when you need to, particularly on overnight long-haul flights.
Knowing what to expect can help you prepare for a more comfortable journey. For practical advice on improving your sleep routine, read the NHS guide on how to fall asleep faster and sleep better.
1. Prepare for Sleep Before You Board
One of the most helpful tips for sleeping on a plane is to get ready before you arrive at the airport. It can be easier to get comfortable once you’re on board if you have everything you need within easy reach.
Pack a Flight Sleep Kit
Do not pack your essential sleep items in your checked suitcase.
Consider bringing:
- Eye mask: Aids in blocking out cabin lights and sunlight.
- Earplugs or noise-cancelling headphones: Help reduce distracting background noise. Travel pillow: Provides support for head and neck when sitting up.
- Warm layers: A hoodie, cardigan or light blanket will keep you warm.
- Reusable water bottle: Makes it easier to drink water throughout the journey.
- Comfortable socks: Help keep your feet warm during overnight flights.
- Relaxing entertainment: Take a familiar audiobook, a relaxing playlist or a relaxation recording before you leave.
Choose accessories that are lightweight, easy to pack and comfortable to use in your seat.
Keep Your Usual Bedtime Routine
You’ll be in a different environment, but you can still practice some of the same habits that help you unwind at home.
Before settling down, consider brushing your teeth, washing your face, changing into comfortable clothing and reading for a few minutes. Establishing familiar routines can help cue the time for rest.
If possible, tidy up your things before you go to bed so you don’t have to constantly open your bag or look for things.
Consider Adjusting Your Sleep Schedule
If you’re crossing several time zones, gradually adjusting your sleep and wake times before departure may help you adapt to your destination.
This will depend on your route and arrival time. Check the NHS advice on jet lag before travelling to learn more about preparing your sleep routine.
2. Choose the Best Seat for Sleeping on a Plane
The comfort of your seat can make a huge difference on a long flight. If you’re researching the best way to sleep on a plane, consider your seating position before booking.
Is a Window Seat Better for Sleeping?
A window seat is a good option for many travellers as it offers a place to lean against and you won’t have to shift your position every time someone else wants to get out of the row.
A window seat can also help you to manage the light around you by closing the shade.
But the best seat is determined by your priorities. An aisle seat will make it easier to get to the toilet and will allow you to stand up more easily, and some travellers prefer to have an aisle seat rather than a seat that is blocked.
Which Rows Should You Avoid?
If you’re looking for a place to sleep, look at the aircraft’s seat map before booking.
Toilets and galleys may have more foot traffic, conversations and light from service areas near seats. Depending on the type of aircraft and conditions, seats close to the wings may experience less turbulence than seats closer to the rear.
Look for any seat restrictions on recline as well. There are some seats in the exit row and bulkhead that are different or have restrictions.
Book Early if You Have a Preferred Seat
When booking or checking in, if you know that a window seat or a specific row is better for sleeping, you may want to select it.
Seat selection policies differ, so be sure to review your airline’s policy before booking a seat.
3. How to Sleep in Economy Class
Knowing how to sleep in economy can be particularly useful on flights where a lie-flat seat isn’t an option.
Although you won’t have the same space as business-class passengers, a few adjustments can make sitting for several hours more comfortable.
Support Your Head and Neck
A travel pillow can help prevent your head from falling forward or sideways while you sleep.
Select a design that will support your neck in your preferred position. You may prefer to lean towards the window or use the pillow to support your chin, depending on the seat and pillow.
Do not strain your neck into an unnatural position. Position the pillow so that your head is supported but not strained.
Recline Your Seat Where Possible
If it is allowed, and done with consideration, a slight recline may help to make it more comfortable.
Maintain a good posture, relax your shoulders and do not lean over the tray table for long periods.
If space permits, move your legs so they are not crossed or against your hand luggage.
Make the Most of Your Legroom
If possible, keep larger bags in the overhead locker, keeping space around your feet clear.
This will make it easier to move around and stretch your legs. Remember to follow cabin crew instructions and keep aisles and emergency access areas clear.
Choose Comfortable Clothing
Clothing should be breathable and allow for easy movement. Layers can be helpful as cabin temperatures can vary during the flight.
Do not wear clothes that are tight around the waist, shoulders or legs when sitting for long periods.
4. Follow a Long-Haul Sleep Plan
The best way to sleep on a plane involves more than waiting until you feel tired. When traveling long distances, it is important to consider the time of your destination and when you want to sleep.
Your plan will be based on your departure time, flight time, direction of travel and arrival time. The following schedule is a starting point and not a strict timetable.
Before Departure
Come to the airport with the necessary tasks done if possible. Have a meal that is comfortable for you, drink water after security and pack your sleep kit.
Look at the local time at your destination and think about when you would like to sleep there. This can help you determine if you should sleep early in the flight or stay awake for a period of time.
Read our guide to Long Haul Flight Tips for more practical tips on preparing for your trip.
During the First Few Hours
After boarding, make yourself at home and arrange your gear. Drink water frequently and steer clear of caffeine near bedtime.
If your destination’s night-time is approaching, start winding down by reducing screen use, putting on your eye mask and listening to something relaxing.
During Your Planned Sleep Window
If possible, sleep when it is generally night time at your destination, especially on longer flights.
Reduce distractions with your pillow, eye mask and ear plugs or headphones. Don’t worry if meal service disrupts your sleep, as you will get a good night’s rest later.
If you are unable to sleep, try to relax instead of forcing yourself to sleep. Rest is still better than getting more and more frustrated about not sleeping.
Before Landing
Allow yourself enough time to wake up, drink some water, eat if you’re hungry and organise your belongings before landing.
If you arrive in the morning, think about if you can keep awake until a sensible local bedtime. If you come in late at night, make sure you get settled and go to bed at the same time as the destination.
5. Time Your Sleep to Help Manage Jet Lag
Jet lag occurs when your body’s internal clock is out of sync with the local time at your destination. Crossing several time zones can make you feel sleepy during the day or wide awake when you want to sleep.
For more information about symptoms and ways to manage jet lag, read the NHS guide to jet lag.
When Should You Sleep on a Long Flight?
There isn’t one schedule that works for every route.
If you are flying overnight, you might consider sleeping during the time of the flight that is closest to the night time in your destination. If you have to sleep at the destination that evening, shorter rest periods may be more feasible on a daytime flight.
The direction of travel and the number of time zones crossed also play a role. When travelling east, you may need to adjust your sleep schedule to go to bed earlier, and when travelling west, you may need to go to bed later.
For further advice on preparing for international travel, see the UK Government’s foreign travel checklist.
What Should You Do After Landing?
Upon arrival, attempt to adhere to the local schedule as much as possible.
Useful habits include:
- Spending time outdoors during appropriate local daylight hours.
- Eating meals at local meal times.
- Keeping daytime naps short if you need one.
- Going to bed at a reasonable local time.
- Avoiding excessive caffeine late in the day.
The goal is to help your body gradually adjust rather than trying to correct the entire time difference in one go.
6. Watch What You Eat and Drink Before Sleeping
The food and beverages you consume can impact your comfort level during a flight.
Stay Hydrated
Cabin air is relatively dry, so you can stay comfortable by drinking water during your flight.
Drink water frequently, but take into account your own requirements and the convenience of using the toilet on the flight.
Be Mindful of Caffeine
Coffee, tea and energy drinks can make it harder to fall asleep if you consume them too close to your intended sleep time.
If you will be sleeping during the flight, think about when you last consumed caffeine and if another dose will disrupt your sleep.
Limit Alcohol Before Sleep
Alcohol may cause drowsiness at first, but can also interfere with sleep quality and breathing while sleeping.
If you’re looking to get to bed feeling refreshed, it’s a good idea to steer clear of alcohol before your designated sleep time.
Avoid an Uncomfortably Heavy Meal
Eating a large meal right before bed can make you feel uncomfortable. Select foods and amounts that are appropriate for your appetite and digestion.
7. Create a Calm Sleeping Environment
After you have found a comfortable seat, minimize distractions that could keep you from getting a good night’s sleep.
Reduce Light and Noise
Wear your eye mask when you’re ready to sleep and use earplugs or noise-cancelling headphones to reduce background noise.
Download your favourite audio before you leave so you don’t have to use the aircraft’s Wi-Fi.
Limit Screen Time
When you’re looking to unwind, watching a movie or scrolling through your phone can keep your mind occupied.
Try listening to a familiar audiobook, listening to music or a simple breathing exercise before closing your eyes.
Try a Relaxation Technique
If you are feeling tense, take a slow breath and relax your shoulders, hands and legs.
Don’t worry if you don’t fall asleep immediately. Allow yourself to rest without the pressure of having to sleep can help to minimise frustration.
Keep Your Sleep Essentials Close
Keep your pillow, eye mask and ear plugs within easy reach. This will save you from having to get up or rummaging through your hand luggage when you’re ready to sleep.
8. What If You Can’t Sleep on a Plane?
Even if you are well prepared, you may not get a good night’s sleep. Rest can be disturbed by cabin conditions, turbulence, discomfort and an unfamiliar environment.
If you are awake, try the following:
- Adjust your pillow and seating position.
- Check whether light or noise is disturbing you.
- Take a few slow breaths and relax your muscles.
- Listen to something calming rather than repeatedly checking the time.
- Accept that your sleep may come in shorter periods.
Avoid experimenting with sleeping tablets or supplements just before a flight without appropriate medical advice. Medications can have side effects and the best way to use them will vary from person to person.
If you are thinking about taking medication to help with jet lag, consult a health care provider to determine if it is right for you.
If you have a medical condition that affects your sleep or breathing, seek advice from a healthcare professional before travelling.
Frequently Asked Questions
What Is the Best Way to Sleep on a Plane?
The key to sleeping on a plane is to get ready before you board, select a comfortable seat, prop up your head and neck, minimise light and noise, and schedule your sleep according to the local time of your destination. These measures can help you get better sleep, but they do not guarantee a good night’s rest.
How Can I Sleep on a Long Flight in Economy?
To learn how to sleep in economy, choose a seat that suits your needs, use a supportive travel pillow, recline where possible and keep your legroom clear. An eye mask and earplugs or noise-cancelling headphones can also help reduce distractions.
Is a Window Seat or an Aisle Seat Better for Sleeping?
A window seat is often preferable because you can lean against the cabin wall and are less likely to be disturbed by passengers leaving the row. An aisle seat may be better if you need to move around frequently.
Should I Stay Awake or Sleep on a Long-Haul Flight?
It depends on your flight schedule and destination. When considering how to sleep on a long flight, try to align your main sleep period with night-time at your destination where practical. On some journeys, a shorter rest may be more useful than sleeping for the entire flight.
Does Alcohol Help You Sleep on a Plane?
Alcohol can cause drowsiness at first, but can also interfere with sleep and breathing. If you can, try to avoid it before your scheduled sleep time to help you sleep better.
What Should I Pack to Sleep on a Plane?
Consider an eye mask, earplugs or noise-cancelling headphones, a supportive travel pillow, comfortable layers and a reusable water bottle. Select items that are easily reached from the seat.
How Can I Avoid Jet Lag After a Long Flight?
Gradually follow the local time at your destination, get daylight at appropriate times, eat according to the local schedule and avoid long daytime naps if they make it harder to sleep at night. The NHS jet lag guidance provides further advice on adjusting to a new time zone.
Can I Take Sleeping Tablets on a Plane?
Not all people can take sleeping pills and they can have side effects. Talk to a health care provider before using a medication to sleep during a flight, especially if you have a medical condition or are taking other medications.
Final Thoughts
Learning how to sleep on a plane starts with preparation, comfort and realistic expectations. You may not be able to recreate the conditions of your bedroom, but choosing a suitable seat, packing a few useful accessories and timing your sleep around your destination can make a long-haul flight easier.
Start by preparing your sleep kit, settling into a comfortable position and reducing light and noise. Most importantly, don’t put too much pressure on yourself to sleep perfectly. Restful breaks can make the trip easier.
Looking to take your next long-haul trip? For more tips on preparing for your flight and making it more comfortable, read our Long Haul Flight Tips.
