How to Actually Sleep on an Airplane: 12 Strategies That Work

Getting a decent night’s sleep on an airplane feels like an art form, reserved for the lucky ones—or just for people in business class. But there are plenty of strategies, tricks, and tips (beyond counting sheep) that can teach you how to sleep on an airplane.

As a full-time traveler, I take hundreds of flights per year and have learned a thing or two about catching some Z’s at 30,000 feet. I’ve also tapped other travelers and sleep experts to share the hacks they swear by for how to sleep on an airplane.

How to sleep on an airplane

1. Cancel out the noise

I can’t fly without my noise-canceling headphones. Whether it’s a crying baby behind me, frequent flight announcements, or just a noisy, packed flight, drowning out excess sound always helps me get to sleep faster and stay asleep longer. (Here’s how to choose the best earplugs for sleeping.)

2. Wear a special eye mask

Overhead lights frequently turn on and off throughout a flight. So, an eye mask is key for getting some shut-eye. Silk eye masks are comfortable, but heated eye masks are a step up. Travel writer Joni Sweet swears by these self-heating eye masks, which help lull her to sleep on long-haul flights.

3. Plan your sleep

“I find I lose track of time on flights, so I set a plan for when I will sleep to ensure I don’t get engrossed in work or entertainment and miss my opportunity for the best rest period,” says Amanda Al-Masri, global VP, head of wellness at Hilton Hotels. 

4. Prop up a pillow

Neck pillows have never worked for me. Instead, I use the airline’s pillow and stick it in the small of my back. This keeps my lower back supported while trying to sleep in a seated position. If you aren’t given a pillow, use a blanket or your jacket.

5. Set an alarm

“When I get on the plane, I set my phone clock to whatever time it is at my final destination—and adjust my mindset and sleep schedule accordingly,” says Jacob Teitelbaum, MD, author of From Fatigued to Fantastic.

6. Bring a favorite item

Comfort items are among the best tools for sleeping on an airplane. “I have a compact travel blanket that I take on every flight,” says Virginia Dawson, MD at Headspace. “Even if I don’t plan to sleep, I find that it helps me create a calm environment in my seat.”  

7. Dress comfortably 

We’re not necessarily saying wear your pajamas to the airport, but something loose-fitting is key. “There are so many wonderful options for soft, wrinkle-free, non-binding clothing that travel well and look put together before and after your flight,” says Al-Masri. “For longer trips, I always pack a warm layer that can fill in as a pillow or blanket if those haven’t been provided.”

8. Lower your body temperature 

A cold space is optimal for sleep. If the plane is too warm, start shedding some layers. “Your body’s temp needs to drop one to two degrees to help fall asleep and stay asleep,” advises Dawson.

9. Use a relaxing scent

Lavender always relaxes me. So, I tend to spray my wrists, eye mask, or pillow with lavender essential oil before trying to fall asleep. Don’t spray too much as a heavy scent can disturb others around you.

10. Play something calming

Dawson recommends using brown noise, similar to white noise but with a deeper tone. I tend to choose a Calm podcast to help refocus my mind and relax my body.

11. Stay hydrated

Avoid alcohol and salty food before and on your flights. Alcohol not only makes you sleep worse but also makes you wake up frequently. This will also keep you thirsty and make it harder for you to fall asleep. And never say no to water on your flight.

12. Follow a routine

It may seem impossible, but try to stick with your nightly routine to trick the body into a solid sleep. “Don’t be afraid to go through your normal bedtime routine of washing your face, brushing teeth, and putting on PJs,” says Dawson. “It sounds like extra effort, but I’ve never regretted it.” 

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FAQs

How can I choose the best seat for sleeping on a plane? 

All of our experts agree—a window seat is the only choice. “I opt for the window seat (even though my general preference is for the aisle),” says Al-Masri. “This ensures that I’m not woken by seat mates when they need to access the aisle and am not jostled by people or drink carts coming down the aisle while asleep.”

What essential items should I pack to help me sleep during a flight? 

An eye mask, noise-canceling headphones, and socks are the three biggest travel essentials. If you’ve got extra room in your carry-on, pack a jacket, electrolytes, and essential oils to help you sleep better.

Are there specific exercises or stretches to do on a plane to aid sleep? 

Getting a solid exercise session in before your flight is key advice for how to sleep on an airplane. It will help tire you out, keep you on your regular schedule, and prepare your body for potentially uncomfortable sleep.

“Try progressive muscle relaxation,” Dawson also suggests. “This involves sequentially squeezing and relaxing muscle groups from head to toe. This can help you be more aware of places you might be inadvertently holding tension.” She likes to do some calf and hamstring stretches before sitting down since those areas tend to get tight while flying.”

Next, here’s more advice on how to sleep well while traveling.