Tips for Falling Asleep on Your Flight

Mastering the art of sleeping comfortably on a plane can transform your travel experience, especially for those long-haul flights that seem to stretch on forever.

At a Glance

Arrive at the airport slightly sleep-deprived to increase your chances of falling asleep on the plane.
Choose your seat wisely: window seats offer support, while aisle seats provide easy access.
Use sleep aids like noise-canceling headphones, eye masks, and comfortable clothing.
Stay hydrated but avoid caffeine and alcohol before and during the flight.
Adjust your sleep schedule to your destination’s time zone before departure.

The Pre-Flight Strategy

Preparing for a restful flight begins long before you board the plane. Jamie Zeitzer of Stanford University suggests arriving at the airport slightly sleep-deprived to increase your chances of falling asleep during the flight.

Additionally, adjusting your sleep schedule to align with your destination’s time zone in the days leading up to your trip can help combat jet lag. This gradual shift can make it easier for your body to adapt once you arrive.

Choosing the Right Seat

Your seat selection can significantly impact your in-flight sleep quality. Window seats offer a surface to lean against and control over the window shade, while aisle seats provide easy access to the restroom without disturbing others. Exit rows typically offer more legroom but may not recline, so weigh your priorities carefully.

For those who prioritize sleep above all else, consider investing in a seat with more recline or even lie-flat capabilities if your budget allows. Remember, the right seat can make a world of difference in your comfort level during long flights.

Essential Sleep Aids

Packing the right sleep accessories can dramatically improve your in-flight rest. Noise-canceling headphones are a game-changer, significantly reducing cabin noise and creating a more peaceful environment. An eye mask blocks out light, signaling to your body that it’s time to sleep, regardless of the cabin lighting or your neighbor’s reading light.

A quality travel pillow provides neck support, helping prevent stiffness and discomfort. Opt for comfortable, loose-fitting clothing and consider packing a light blanket or shawl to stay warm in the often chilly cabin environment.

Nutrition and Hydration

What you consume before and during your flight can significantly affect your sleep quality. It’s best to eat a light meal before boarding and avoid heavy meals on the plane. This strategy helps prevent discomfort and indigestion that could interfere with your rest.

Staying hydrated is crucial, but be mindful of what you drink. Water is your best friend on a flight, while caffeine and alcohol are best avoided. These beverages can disrupt your sleep patterns and contribute to dehydration, making it harder to rest comfortably.

Creating a Sleep-Friendly Environment

Transform your seat into a sleep sanctuary by creating an environment conducive to rest. Use your noise-canceling headphones to block out ambient noise or listen to calming sounds or white noise. Your eye mask will create darkness, signaling to your body that it’s time to sleep.

We asked the experts for their best tips and tricks on sleeping on a plane. https://t.co/ySoENDwLsB

— Condé Nast Traveler (@CNTraveler) April 14, 2024

Consider bringing a few comfort items from home, like a small travel pillow or a favorite scarf, to make your space feel more familiar and cozy. These small touches can make a big difference in helping you relax and drift off to sleep.

Post-Flight Recovery

Your strategy for comfortable sleep doesn’t end when the plane lands. To combat jet lag and adjust to your new time zone, try to stay active and get some natural light exposure upon arrival. This helps reset your body’s internal clock and can make a significant difference in how quickly you adapt to your destination’s schedule.

Remember, while these strategies can greatly improve your chances of getting restful sleep during your flight, it’s important to be patient with yourself. Not everyone finds it easy to sleep on planes, but with practice and the right approach, you can make your air travel experience much more comfortable and rejuvenating.