Tired of sleepless flights? Use these hacks to catch some Z’s on your next trip
.jpg "With her mask on to help her sleep, the woman gets good, deep sleep during her flight.")
When you’re traveling, the last thing you want to do is start the trip off feeling exhausted and out of sorts. But getting solid sleep — or let’s be honest — any sleep at all on a plane can feel like an impossible mission.
However, with the right preparation and a few smart strategies, you’ll be snoozing at 30,000 feet in no time. Here’s everything you need to know to rest easy during your next long-haul flight.
Pick the right seat
Your seat choice can make or break your in-flight sleep. Window seats tend to be the best bet — they give you a wall to lean on and eliminate interruptions from seatmates getting up. Avoid rows near bathrooms or the galley if possible, where foot traffic and noise are a near constant. If you really want to boost your chances, an upgrade to a seat with extra legroom or recline options can maximize comfort.
Prep your carry-on sleep essentials
Pack a few travel-friendly items to create your ideal on-the-go sleeping environment:
Neck pillow: A supportive travel pillow can save your neck (literally). Try one made of memory foam for flexibility and support.
Eye Mask: A blackout mask blocks harsh cabin lighting and helps signal your brain that it’s time to rest.
Noise-canceling headphones: Drown out chatter and engine hum with high-quality headphones or earplugs.
Travel blanket: Airlines don’t always provide blankets, and when they do, they’re not always the softest. Bring a compact, lightweight blanket for extra warmth.
Compression socks: Not exactly for sleeping, but these keep blood flowing during long flights, helping you stay comfortable and tension-free.
Go for comfort over style
If sleep if your priority, forget “Airport chic” fashion — you’ll be happy you opted for stretchy pants, breathable layers and slip-on shoes, not only for easy transitions through security but also for cozy snoozing. Throw on a hoodie or cardigan to stay warm since cabins tend to get chilly.
Time your meals and drinks
Although it might be tempting to swing into one of the many fast-food options at the airport, it’s best to stay away from heavy meals right before takeoff, as digestion can disrupt sleep. Stick to light snacks like nuts or a banana, which contain magnesium and potassium to help you relax.
Hydration is also key, but sip water instead of guzzling it to avoid constant trips to the restroom. And as good as a glass of wine or cup of coffee might seem, both can mess with your sleep cycle, so it’s better to pass if you want to get high-quality rest.
Strategic use of sleep aids
If sleeping on the plane is an absolute must, melatonin can be a game-changer. It’s a natural sleep hormone that helps your body adjust to new time zones. Other over-the-counter aids like diphenhydramine can work too, but check with a doctor before taking anything unfamiliar.
Recline and align
Once you’re settled in, adjust your seatback to recline (if it’s allowed) and get your body into a comfortable position. Use your pillow to support your head and roll up a jacket or scarf to place behind your lower back for added lumbar support. For those in middle or aisle seats, crossing your arms loosely and resting your head forward on the tray table with a pillow can do the trick.
Be the master of your environment
Planes aren’t exactly built for comfort, but with the right hacks, you can make them work for you. Block out distractions with a playlist of calming music or a white noise app. Adjust the air vent above your seat for cool airflow, which can help you unwind. And don’t be afraid to let the flight attendants know if you need a little extra water or assistance.
Adjust to time zones ahead of time
If you’re traveling across time zones, set your watch or phone to the local time of your destination as soon as you board. If it’s night where you’re headed, try to sleep; if it’s daytime, sometimes it’s best to stay awake. Prepping in advance and aligning your schedule mid-flight will not only allow you to combat jet lag but also up the probability you’ll feel more refreshed upon arrival.
Bonus products to try
Inflatable footrest or foot swing: Provides extra support and improves circulation.
Lavender spray: A light spritz on your blanket or pillow can make the space feel more like home.
Travel humidifier: Cabin air is notoriously dry, and staying hydrated helps you sleep better.
Sleeping on a plane might never feel as good as your own bed, but with these hacks, you’ll give yourself the best chance for a solid rest. Happy snoozing — and even happier travels.
*This article contains general health information and is intended for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider if you have medical questions and before making any decisions or changes related to your health.
This story was originally published December 17, 2024 at 2:47 PM.
