6 Steps To Help You Sleep On The Plane

Traveling can be an enriching experience, but it often comes with the challenge of catching some restful sleep on a plane. Whether you’re off on a business trip or heading out for a vacation, the ability to nap mid-flight can make a significant difference to your overall well-being and trip enjoyment. Knowing how to create a conducive sleep environment even within the constraints of an airplane’s cabin can help you arrive at your destination refreshed. In the following sections, we’ll explore six practical steps designed to enhance your ability to sleep on a plane, turning what is often a daunting task into a restful art.

Step 1: Choose Your Seat Wisely

The first step to improving your in-flight sleep experience is choosing the right seat. Opt for a window seat, as it will provide you with something to lean on and ensure that you’re not disturbed by other passengers needing to get up frequently. Additionally, try to choose a seat away from high-traffic areas, such as the bathrooms and galley, to minimize noise disturbance.

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Step 2: Prepare for Your Flight

Preparing for your flight can make all the difference in your ability to sleep on the plane. Wear comfortable clothing that is not restrictive or too tight, and bring along a neck pillow, eye mask, and noise-canceling headphones if you have them. It’s also helpful to bring a blanket or shawl to keep you warm and cozy during your flight.

Related: Flight Attendants’ Secrets: Transforming Your Air Travel Experience!

Step 3: Adjust Your Environment

Creating a comfortable environment is crucial for sleeping on a plane. Try to recreate conditions from your bedroom by adjusting the seat angle, using the provided headrest, and placing pillows or blankets for added support. If possible, dim the lights around your seat and wear an eye mask to block out any remaining light.

Step 4: Wear several layers of clothing

While it may seem counterintuitive, wearing several layers of clothing can make a big difference in your ability to sleep on the plane. The temperature on airplanes can fluctuate, so having multiple layers allows you to adjust accordingly and stay comfortable throughout your flight. Plus, if you get too warm, you can easily remove a layer or two.

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Step 5:  Use “sleep aids”

If you struggle with falling asleep on planes, consider using “sleep aids” such as melatonin or over-the-counter sleeping pills. These can help induce drowsiness and make it easier for you to fall asleep. However, always consult with a doctor before taking any sleep aids, especially if you have any medical conditions or are taking other medications.

Step 6: Do not sleep at the airport

Lastly, it’s essential to avoid sleeping at the airport before your flight. While it may seem like a good idea to catch some extra rest, it can disrupt your sleep schedule and make it harder for you to sleep on the plane. Instead, try to stay awake until your flight so that you’re naturally tired and ready for some shut-eye once onboard.

Additional Tips:

  • Ensure you stay hydrated during the flight by drinking an ample amount of water.
  • It is advisable to refrain from consuming caffeine or alcohol, as they have the potential to disturb your sleep patterns.
  • Try breathing exercises or meditation techniques to relax your mind and body.
  • Use a travel pillow or inflatable lumbar support for added comfort.
  • Experiment with different sleeping positions, such as lying on your side or leaning against the window.

By following these six steps and incorporating these additional tips, you’ll be well on your way to catching some quality sleep on your next flight. With a little preparation and some strategic seat selection, you can make the most of your travel time and arrive at your destination feeling refreshed and ready for your adventures ahead. Happy traveling! So next time you’re on a plane, give these tips a try and see the difference it can make in your sleep experience. Safe travels!


Sleeping on a plane doesn’t have to be an impossible feat. By choosing the right seat, preparing for your flight, adjusting your environment, wearing comfortable layers, and avoiding sleeping at the airport, you can improve your chances of getting some quality rest while flying. Additionally, incorporating other tips such as staying hydrated and using sleep aids can further enhance your in-flight sleep experience. So next time you’re on a plane, give these tips a try and see the difference it can make in your overall well-being during travel. Happy travels

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