Getting quality sleep on a plane is a challenge many travelers face, especially when flying economy class.
Cramped seats, engine noise, crying babies, and time zone confusion can make restful sleep feel nearly impossible. However, many frequent flyers have developed tricks to help their bodies drift off, even at 30,000 feet.
If you’re struggling to snooze on flights, these 11 proven tips could be the key to getting some much-needed rest.
1. Channel Your Inner High School Self
Think back to your high school days when you’d rest your head on your arms, folded across your desk, and get some quick sleep. Surprisingly, this method can work wonders on planes.
Many frequent travelers swear by this position, where you lean forward, place your head on the tray table, and use your arms as a pillow.
While it might not be the most luxurious or comfortable, it does replicate the “desk nap” feeling, which helps your body get into a sleep mode. A bonus to this method is that it’s simple and doesn’t require any special equipment.
Pro Tip: Remember to avoid this position during takeoff and landing, as safety regulations require tray tables to be secured and upright during those phases.
2. Sleep-Deprive Yourself (Strategically)
This might sound harsh, but some travelers find that intentionally depriving themselves of sleep before a flight makes it easier to fall asleep once they board.
The theory is simple: If you arrive at the airport already tired, your body will be desperate for rest.
This increased sleep pressure may help you fall asleep quicker and stay asleep for the duration of your flight.
While this strategy can be effective, it’s essential to be cautious. If you deprive yourself of sleep, you might end up feeling groggy or exhausted upon arrival, which could lead to issues adjusting to the new time zone or completing tasks post-flight.
This method is best suited for long-haul flights when you have the luxury of catching up on sleep.
3. Don’t Overthink It
Sometimes, the more you stress about not being able to fall asleep, the harder it becomes to actually sleep.
One common trick among seasoned travelers is to simply stop trying to sleep altogether.
Instead of focusing on drifting off, try engaging in a low-effort activity that won’t stimulate your brain too much.
You can listen to calming music, a relaxing podcast, or even white noise that will help your body relax without the pressure to fall asleep immediately.
Many people find that once they stop stressing about it, they fall asleep almost effortlessly.
4. Use a Crutch (But Safely)
Alcohol and melatonin are commonly used by travelers trying to get some shut-eye on planes. While a small glass of wine or a cocktail might help some people relax, it’s essential not to overdo it.
Excessive alcohol consumption can disrupt your sleep cycle, leave you dehydrated, and lead to grogginess once you wake up.
Melatonin, a natural hormone supplement that regulates the sleep-wake cycle, is a safer and more consistent option.
It can help signal to your body that it’s time to sleep, especially if you’re traveling across time zones.
Taking melatonin about 30-60 minutes before boarding can increase the chances of a restful sleep.
However, it’s important to note that melatonin may not be suitable for everyone, so always consult with a healthcare provider before using it as a sleep aid.
5. Talk to Your Doctor About Prescription Options
For travelers with a more significant need for sleep aids, some doctors may prescribe medications like Xanax or Valium to help reduce anxiety and promote relaxation during a flight.
These prescription medications can be effective for those who suffer from severe anxiety or find it impossible to relax in crowded or noisy environments.
However, prescription sleep aids come with risks and side effects, so it’s crucial to consult with your doctor before using them.
Your doctor can help you weigh the pros and cons and determine whether this is the right option for your travel needs.
It’s also essential to test any new medication before your flight to ensure it doesn’t make you feel overly drowsy or cause other unpleasant side effects.
6. Book a Bed Seat (If You Can Afford It)
If you can spare the extra cash, upgrading to a Business or First-Class seat can make a world of difference in how well you sleep on a plane.
These seats are designed with comfort in mind, featuring larger reclining angles, extra legroom, and the ability to fold into nearly flat beds in some planes.
While not everyone can afford the premium seats, they are often worth considering if you have the budget.
Many airlines also offer premium seating options for long-haul flights, where lie-flat beds can ensure a more restful experience.
If you’re a frequent flyer, saving up points or rewards for an upgrade might also be a viable long-term solution to getting a good night’s sleep in the air.
7. Invest in a Quality Travel Pillow
The headrest on an airplane is far from ideal for sleeping, and using a thin, flimsy pillow provided by the airline can make it even worse.
If you want to avoid waking up with neck pain, investing in a high-quality travel pillow is a game-changer.
Look for one that provides firm, even support for your neck. Memory foam or inflatable pillows are the most popular choices, as they conform to your neck and provide the right amount of support.
They also help prevent the awkward head-dropping motion when you’re trying to sleep in an upright position.
Additionally, using your pillow along with a blanket or shawl can provide extra comfort and warmth.
8. Silence the Cabin with Noise-Canceling Headphones
Planes are noisy. Between the constant hum of the engine, the chatter of other passengers, and the intermittent announcements from the flight crew, it can be hard to get any peace.
Noise-canceling headphones are a must-have for frequent flyers looking to sleep more soundly during a flight.
These headphones use advanced technology to block out background noise, making it easier to relax and focus on sleep.
Even if you typically use white noise to fall asleep at home, noise-canceling headphones can help eliminate distractions and create a much quieter environment for sleep.
If you’re not into music, many noise-canceling headphones offer a “transparent” mode, which allows you to hear announcements or important sounds while still blocking out background chatter.
9. Listen to Sleep Meditations or Soundscapes
For those who struggle with racing thoughts or find themselves too anxious to sleep, sleep meditations are a great tool.
Guided meditations can help ease your mind, slow your breathing, and relax your body, making it easier to fall asleep.
There are numerous apps available, such as Calm and Headspace, that feature sleep-specific soundtracks designed for travel.
These tracks can include soothing sounds, guided meditations, or calming narratives to distract your mind and induce a more restful sleep state.
If you don’t have a meditation app, you can also find sleep soundscapes like ocean waves, rain sounds, or gentle music on YouTube.
10. Practice Breathing Techniques
Deep breathing exercises are a proven method for reducing anxiety and promoting sleep, whether you’re at home or on a plane.
When you practice breathing techniques, you activate your parasympathetic nervous system, signaling to your body that it’s time to relax.
One simple method is the 4-7-8 breathing technique: Inhale for 4 seconds, hold your breath for 7 seconds, and exhale slowly for 8 seconds.
This method calms your mind and helps prepare your body for sleep. Alternatively, box breathing (inhale for 4 seconds, hold for 4, exhale for 4, and hold again for 4) is another effective technique for relaxing during your flight.
11. Block the Light With an Eye Mask
Even during nighttime flights, planes are rarely pitch dark. The constant overhead lighting, screen displays, and passing cabin crew can interfere with your ability to sleep.
An eye mask is a simple yet effective solution to block out light and create a more restful sleep environment.
A good quality eye mask can help you sleep better, especially if you’re sensitive to light or traveling during the daytime.
Look for one that’s comfortable, soft, and adjustable to ensure a snug fit without any pressure on your eyes.
Some masks even come with extra features like cooling gel or aromatherapy to enhance relaxation.
Alicia Richards