The Easiest Way to Fall Asleep on a Plane, Every Time
A cramped middle seat, flickering TV screens, and the slow parade of beverage carts aren’t what anyone would call sleep-friendly. Sure, no one’s expecting to get deep, luxurious rest on a plane. But sometimes, you really need those few hours of rest, especially if you want your first day at the new destination to still be usable.
Between upright seats and recycled air from strangers in close proximity, nodding off can feel like a child trying to stay relaxed in a dentist’s chair. Still, thousands of travelers manage to snooze at 35,000 feet every day. Getting sleep on a plane comes down to habit, timing, and a bit of planning. If you want to actually sleep on a plane, you need to plan for it like it’s part of your itinerary.
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Start Before You Get on the Plane
Sleep isn’t something you switch on like a lamp. Your body needs a little encouragement. If you’re flying east and plan to sleep during the flight, try adjusting your bedtime a couple of days before. Go to bed an hour earlier each night. Wake up earlier, too. This small shift helps your body start syncing with your destination’s time zone.
Check your flight time and length. If it’s a short red-eye, resist the urge to stay up the night before. Sleep deprivation makes travel harder. For longer flights, a slight sleep debt might help, but don’t overdo it. The goal of sleeping during flights is to rest just enough to stay alert and steady once you land.
Choose Your Seat Strategically
You probably know by now that not all seats are created equal. The window seat is the most reliable for in-flight sleep. You get something to lean on, and you avoid being bumped by your rowmates. If you’re flying a wide-body aircraft, seats in the center section often fill up last. That can work in your favor if you’re trying to score an extra inch of space. Use the airline’s seat map to spot empty rows before check-in.
Also, make peace with the fact that if you’re stuck with a middle seat, you’ll need a better plan. That means coming prepared with tools to make the best of your space, because the seat isn’t going to help much.
Pack with Sleep in Mind
The basics work best. Bring noise-canceling headphones or soft earplugs and an eye mask that blocks out overhead lighting. You’ll also need a good neck pillow. A good one is not the floppy kind that folds into your shoulder. Go with one that holds your head up so it doesn’t bob around with every bit of turbulence.
Dress in layers, too. Planes run cold, and the thin blanket provided isn’t much help. Loose clothing that doesn’t pinch or bunch up makes a difference when you’re trying to relax. A soft hoodie or long cardigan can double as a pillow or extra warmth. Keep your seatbelt visible so flight attendants don’t wake you during turbulence checks.
Put together your own amenity kit. Travel-sized moisturizer, lip balm, and hand wipes can make a cramped space feel more manageable. If you’re used to a specific scent at bedtime, like lavender or chamomile, bring a dab of it. It cues your brain that it’s time to wind down.
Manage Food and Drinks
Timing your meals is more important than most travelers realize. Eating on the plane when it’s nighttime at your destination can delay your internal clock. If you can, eat at the airport a couple of hours before boarding. Skip the airline meal unless it’s aligned with your new time zone. That midnight chicken alfredo doesn’t make sleep any easier.
Hydrate, but don’t overdo it. Dehydration is common during air travel, and dry air makes it worse. Still, chugging water right before takeoff usually leads to a mid-flight bathroom visit. Sip steadily throughout the day instead.
As for alcohol, one small drink might help you relax. Take more than that, and the quality of your sleep drops fast. Alcohol can cause you to wake up often, even if it helps you doze off initially. That groggy, jet-lagged feeling when you land is worsened by alcohol. If you need sleep aids like melatonin, try them before your trip to see how your body reacts. Never take a new supplement or medication mid-flight.
Create Your In-Flight Sleep Zone
As soon as you find your seat, set up your sleep space. Put your carry-on where it’s easy to reach. Take out everything you’ll need before the overhead bin locks down. You can even switch your devices to your destination’s time zone. Follow a simple version of your nighttime routine. Brush your teeth. Apply moisturizer. Turn off your screen. Small signals like these tell your brain it’s time to sleep.
It’s best to keep distractions to a minimum. Light flickering from neighbors’ monitors can mess with your sleep cycles, so this is where your eye mask comes in, or the hood of your sweatshirt. Faint music or white noise can soften the harsh cabin sounds, but don’t turn the volume up too high. Choose a level that helps your mind settle, not one that keeps it busy.
Experiment with your posture. Some people use their carry-on as a footrest to reduce knee strain. Others lean slightly forward onto a pillow or soft bag in their lap. If you’re traveling with someone you know, resting against their seat or shoulder can work too. Plane sleep rarely looks good, so be ready to work with what’s available.
Keep It Snoozing
No flight is going to mimic your bed at home. But most travelers don’t need perfect sleep. A few hours of light sleep with minimal interruption can make the difference between stumbling through a layover and enjoying your arrival. Build a routine that works for your body and your trip and stick to it. With practice, sleeping on planes becomes less of a gamble.