Tips to Get Better Sleep on Planes and Mistakes to Avoid

Our guide on the best Tips to Get Better Sleep on Planes and mistakes to avoid for your next flight.

Flying, especially on long-haul flights, can be tiring and uncomfortable, making it difficult to get quality sleep. However, with a few smart strategies and the right preparations, you can improve your chances of catching some restful sleep on a plane.

By following these tips and avoiding common mistakes, you can significantly improve your chances of getting restful sleep on a plane, making your travel experience more enjoyable and less exhausting. Safe travels and sweet dreams in the sky!

Here’s a guide to tips for getting better sleep on planes and the common mistakes to avoid, so you arrive at your destination refreshed and ready to go.

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Tips to Get Better Sleep on Planes

Choose the Right Seat

Window Seat: Choose a window seat to avoid being disturbed by other passengers moving around. It also gives you a surface to lean against and control of the window shade.

Middle and Aisle Seats: Avoid these if you plan to sleep, as you may have to move for others and have less privacy.

Front or Wing Section: Choose seats near the wing or at the front for less turbulence and quieter surroundings.

Use a Good Travel Pillow and Blanket

Invest in a neck pillow that supports your head and neck properly. Memory foam or inflatable pillows can work wonders.

Consider a travel blanket or use the airline’s provided blanket for extra comfort and warmth.

Bring Noise-Canceling Headphones or Earplugs

Noise-canceling headphones are essential for blocking out ambient noise, crying babies, or chatty seatmates.

If you prefer silence, use foam earplugs to minimize cabin noise and help you drift off more easily.

Wear an Eye Mask

Light can disrupt your sleep cycle, so bring a soft, comfortable eye mask to create a dark environment and signal your body that it’s time to sleep.

Dress Comfortably

Choose loose, breathable clothing and wear layers to adjust according to the plane’s fluctuating temperature.

Avoid tight jeans or restrictive outfits that can make sitting for long periods uncomfortable.

Skip Caffeine and Alcohol Before and During the Flight

Avoid caffeine for at least 4-6 hours before your flight, as it can interfere with your ability to fall asleep.

While alcohol might make you feel drowsy initially, it disrupts your sleep cycle and leads to lower quality sleep.

Stay Hydrated

Drink plenty of water before and during the flight. The dry cabin air can cause dehydration, leading to discomfort and restlessness.

Keep a reusable water bottle with you and fill it up after passing security.

Eat Light Before Sleeping

Opt for a light meal before your flight. Heavy, rich, or spicy foods can cause discomfort and indigestion, making it harder to sleep.

Consider bringing healthy snacks like nuts, fruits, or a small sandwich.

Use the Right Sleeping Aids (If Necessary)

For longer flights, consider using a mild sleep aid like melatonin or herbal supplements like valerian root (consult your doctor beforehand).

Lavender essential oil can also promote relaxation—dab a bit on your pillow or use a travel-sized spray.

Adjust to Your Destination’s Time Zone

Try to adjust your sleep pattern a few days before your flight to match your destination’s time zone.

If you’re flying east (toward a later time zone), go to bed earlier than usual, and if flying west, stay up a bit later.

Recline (If Possible) and Use the Seat Belt Above the Blanket

Recline your seat slightly to get into a more natural sleeping position, but avoid doing this immediately after meal service.

Create a “Do Not Disturb” Setup

Let your seatmate know if you plan to sleep for a long period.

Use a small sign on your seatback or politely communicate to the flight attendants if you prefer not to be disturbed during meal service.

Common Mistakes to Avoid When Trying to Sleep on Planes

Avoiding Seat Selection Fees

While saving money on seat selection might seem tempting, skipping this step can leave you stuck in an uncomfortable middle seat or near noisy areas (like the bathroom or galley).

Solution: Pay a little extra to get a window seat in a quiet area if sleep is a priority for you.

Booking the Wrong Flight Time

Choosing a flight time that doesn’t align with your normal sleep patterns can make it difficult to fall asleep.

Solution: Opt for red-eye flights or evening departures, so your body is naturally more inclined to sleep.

Not Preparing Your Carry-On Properly

Relying on the airline to provide pillows, blankets, or other sleep essentials can backfire, as these are not always available or high quality.

Solution: Pack your own travel pillow, eye mask, and noise-canceling headphones.

Skipping Meals and Snacks

Some travelers skip meals to fall asleep faster, but hunger can disrupt your sleep mid-flight.

Solution: Eat a light meal or snack before sleeping to stay comfortable without feeling overly full.

Not Using the Recline Feature Thoughtfully

If you recline your seat immediately or too abruptly, you might irritate the person behind you and cause discomfort for both of you.

Solution: Recline your seat slowly and check with the person behind you if necessary.

Forgetting to Use Foot Support

Letting your feet dangle or not using proper support can cause swelling and discomfort during long flights.

Solution: Bring a small footrest, or use your carry-on bag to elevate your feet slightly.

Drinking Alcohol or Sugary Beverages

While alcohol may initially make you drowsy, it often leads to fragmented sleep and dehydration.

Solution: Stick to water or herbal teas like chamomile, which promote relaxation.

Not Moving Around Enough Before Sleeping

Staying in a cramped position for too long can cause stiffness, making it harder to fall asleep and stay comfortable.

Solution: Walk around the cabin and do some light stretches before trying to sleep.

Leaning Forward or Slouching

Many people end up slouching or leaning forward, which can lead to neck pain or an uncomfortable posture.

Solution: Use your travel pillow properly, and try to maintain a neutral spine position.

Relying on Screen Time Before Bed

Watching movies or using your phone’s screen right before trying to sleep can hinder your ability to fall asleep due to the blue light emitted.

Solution: Limit screen time an hour before you plan to sleep and use a book or listen to relaxing music instead.

Extra Tips for Long-Haul Flights

Try Different Sleeping Positions

If you can’t get comfortable, try switching positions. You can lean against the window, use a foot hammock, or recline slightly and rest your head on a folded sweater.

Use Compression Socks

Compression socks help with circulation and prevent swelling, making it easier to stay comfortable.

Avoid Sleeping Right After Takeoff or Before Landing

Wait until the seatbelt sign is off and the plane has reached cruising altitude before settling in for sleep.
Try to wake up at least 30-40 minutes before landing to freshen up and adjust.