How to Sleep on a Plane: Hacks for Rest at 35,000 Feet

Airplane cabins aren’t exactly built for sleep. Between the cramped seats, loud engines, turbulence, crying babies, and your own internal clock being confused, getting decent rest on a flight can feel impossible. But whether you’re a frequent flyer or facing your first long haul flight, knowing how to sleep on a plane can make a major difference in how you feel upon arrival.

Let’s explore the best ways to sleep on a plane—even in economy class—and the tips and hacks that’ll help you fall asleep on a plane fast and wake up feeling more like you stepped out of a bed, not a fuselage.

Why Is Sleeping on a Plane So Hard?

Before we get into how to sleep on a plane, it helps to understand why it’s so challenging in the first place:

• Air pressure and oxygen: Cabin pressure is lower than ground level, reducing oxygen levels slightly and possibly impacting your sleep quality.
  

• Noise and light: From passengers chatting to beverage carts rolling by, sleeping on a plane can be noisy and bright.
  

• Cramped space: Unless you’re flying first class, trying to find a good sleeping position in an upright seat can lead to stiff necks, sore backs, and fragmented sleep.
  
  

Still, airplane sleeping isn’t impossible—you just need a strategy.

How to Sleep on Plane: Prepare Before You Board

The best way to sleep on a plane often starts before you even arrive at the airport. Preparation is everything.

• Choose the right seat: If possible, select a window seat so you can rest your head and control the shade. Avoid seats near bathrooms, galleys, or bulkheads where traffic and noise are highest.
  

• Dress comfortably: Loose-fitting clothing, compression socks, and layered outfits are ideal. Cabin temperatures fluctuate, and being too hot or cold can interrupt sleep.
  

• Time your flight smartly: If you're booking an overnight flight, try to align your travel time with your regular bedtime.

How to Sleep Comfortably on a Plane: Your Carry-On Sleep Kit

Think of your carry-on as your portable bedroom. Packing a few essential items makes sleeping on an airplane much more doable.

• Sleep mask: Blocking out ambient light signals your body that it’s time to wind down.
  

• Neck pillow: Choose one that supports your chin and sides to prevent your head from bobbing.
  

• Noise-canceling headphones or earplugs: Drown out cabin noise and babies crying.
  

• Blanket or scarf: It can get cold in the cabin, especially on a long haul flight.
  

• Hydration and snacks: Dehydration worsens fatigue. Bring water and light snacks to prevent hunger-related wakeups.

How to Sleep on an Airplane: Sleep Hygiene Still Applies

Even in the sky, sleep hygiene matters. Here’s how to create an environment that signals sleep to your brain:

• Avoid caffeine and alcohol before and during your flight. Caffeine disrupts sleep, and while alcohol might make you sleepy, it reduces sleep quality.
  

• Stick to a sleep routine: Brush your teeth, wash your face, or change into “sleep” clothes if you can. These rituals help your brain transition into sleep mode—even on a plane.
  

• Use a sleep aid if necessary: Some people use sleeping pills or natural sleep aids like melatonin for flights. Be cautious—try any new supplement at home first and consult your doctor if needed.

Best Sleeping Positions on a Plane

If you’re flying first class, sleeping flat may be easy. But for most passengers in economy class, you’ll need to get creative with sleeping positions.

• The window lean: Leaning against the side of the plane with your pillow can support your neck and block out distractions.
  

• The tray table nap: Not ideal for your spine, but better than nothing. Use your arms or a pillow to create a cushioned surface.
  

• Upright recline: Use a neck pillow and recline your seat (politely!) to reduce pressure on your lower back.
  
  

For children, small neck pillows or travel footrests can help support little legs and reduce squirming. If you're travelling with a baby or a toddler, bring familiar sleep items like a favourite blanket or stuffed toy to help them settle.

How to Sleep on an Overnight Flight

An overnight flight is prime time for airplane sleep—if you know how to manage it.

• Eat before boarding: A full stomach may help you feel sleepier. Just don’t eat anything too heavy that may cause indigestion.
  

• Wind down with calming activities: Read, listen to calming music, or use a meditation app. Avoid screens at least 30 minutes before trying to sleep.
  

• Set your watch to your destination time zone: This psychological trick helps you adjust mentally and physically to new sleep timing.

How to Sleep on a Plane in Economy Class

Flying coach doesn’t have to mean flying sleepless. The best way to sleep on a plane in economy is about maximizing comfort in a limited space.

• Secure your head and neck: A neck pillow plus the window is your best bet.
  

• Use a footrest: Even a rolled-up bag can reduce strain on your lower back and thighs.
  

• Limit disruptions: Let the flight attendant know you don’t want to be woken up for meals, and buckle your seatbelt over your blanket so they don’t need to check underneath.
  
  

Hacks for Sleeping on a Plane

Here are some bonus airplane sleeping hacks that seasoned travelers swear by:

• Lavender oil or scent: Light aromatherapy can calm nerves and help you relax.
  

• Seat blocking: If the flight isn’t full, ask a gate agent or flight attendant if you can switch to an empty row.
  

• Sleep training: If you travel frequently, condition your body to sleep in less-than-perfect environments. With time, it gets easier.
  
  

Sleep Aids: Yes or No?

Sleeping pills can be helpful in rare cases, but should be used with care. They can make you groggy upon landing and might not be effective at altitude. Some travellers prefer melatonin, which supports circadian rhythm adjustment. Again, consult a doctor before trying any new sleep aid, especially for children or when mixing with medications.

Final Thoughts: How to Sleep Well on a Plane

Learning how to sleep on a plane is a travel game-changer. With the right preparation, tools, and mindset, even a cramped economy class seat can feel sleep-friendly. Remember, airplane sleep isn’t about perfection—it’s about creating enough comfort and calm to let your body rest.

So next time you’re planning a red-eye or long journey, pack your sleep mask, choose your seat wisely, and give these strategies a try. Your destination self will thank you.