15 Tips for How to Sleep on a Plane
No Matter What Seat

Man's Head Falling While He Sleeps on a Plane Animated Image
Disclaimer – Nothing on this website is intended to be a substitute for professional medical advice, diagnosis, or treatment… Read More Here.

The unpredictability of crying babies, turbulence, and irritating co-passengers can make sleeping on a plane sound like a nightmare for many passengers.

However, with a bit of planning and preparation, grabbing a few hours of sleep in-flight doesn’t have to be impossible.


We've collected a few clever tips for how to sleep on a plane; so don't be surprised if you're able to start your vacation as soon as your bum hits the seat.

Section 1

Planning Your Trip

Section 2

Choose Sleep Aids

Section 3

Day of Your Flight

Section 4

While In the Air

Section 5

If You Can’t Sleep…

Section 6



Planning Your Trip

When it comes to airplanes, the sooner you can reserve your seat the better chance you've got for quality sleep. This way, you can assure that you can get the right take-off time and preferred seats to best enjoy your flight.


Carefully Select Your Booking Time

Some people prefer to save a buck or two and pick the cheapest flights available. While this is savvy financially, this often means flying at inconvenient times in the early morning. The problem with this is that you end up battling your circadian rhythm, especially on long flights.


You may want to sleep on a long haul flight, but if you take off at 6:00 am, your body is ready to be awake because you're flying through the day. Booking a flight in the evening should help you sleep better because rather than fighting against your body’s biological clock, you'll be working with it.


Consider an Upgrade to First or Premium Economy Class

If you’re looking for ultimate comfort and deep sleep, upgrading your class for an additional fee is an option. Depending on the airline, this should provide considerably more space to spread out and get comfortable and cozy. Many international flights have privacy seating and fully reclining seats for these upgraded options, which are ideal for optimal shut-eye.


Upgraded and first class seats cost a pretty penny, however, most airlines allow frequent flyer miles to be redeemed for an upgrade. Additionally, some credit cards companies offer point programs that can be used toward airline ticket upgrades— and sleep upgrades— as well.


Choose Your Seat Wisely

Most airlines give you the option of choosing where you want to sit before you board. If sleeping is your top priority, a window seat will likely be your best bet because not only will you avoid having to get up for people to get out of the aisle, you should be able to lean your pillow against the airplane window as well.

Think about which side of the plane you want to sit on to be most comfortable. Keep in mind that the window seats are favored and probably will be taken quickly.


If you are traveling with others, you'll probably want to sit together, which should make sleep come a little bit easier; this way, you don't have to worry about snuggling up next to a stranger.


Some studies show that sleeping next to a loved one boosts oxytocin levels which can elicit drowsiness. You might even get some extra shut-eye with your partner next to you.

A Woman on the Computer Selecting Her Flight Animated Image

Choose Sleep Aids


Talk to Your Doctor about Natural Sleep Supplements or Anxiety Medication

Some people get anxious while flying, which can get in the way of a good nap. If you are among those who fear flying, consider talking to your doctor about anti-anxiety medications before takeoff. Even the mere knowledge that you have the option to take the medication could help ease your woes.


Melatonin is a supplement that you can find at drug stores, and studies show that it helps promote sleepiness. Melatonin is a naturally occurring hormone in our bodies that we need to sleep.


Melatonin is an excellent remedy for sleepless flights (and regular nights) and can even help with jet lag once you arrive at final destination. We advise starting with a small dose of 1 or 3 milligrams and taking a bit more as necessary.

View Our Guide: Best Melatonin Supplements


Invest in a Travel Pillow

Bringing a pillow doesn’t have to be bulky and inconvenient; travel pillows are one of the best ways to get comfy sleep & support on a plane. There are inflatable options that take next to no room in your luggage.


Some airplane pillows look like the letter U and go around your neck, and there are some that are adjustable. Check out our travel pillow list to see some great options available. If you travel a lot or are taking a long international flight, neck pillows may be well worth the investment.

A Person on a Plane with a Travel Pillow around Their Neck Animated Image

Buy Noise-cancelling Headphones

A common issue for many trying to sleep on a plane is the cacophony of noises—  the people having a conversation next to you, that kid across the aisle, and the noise of the airplane itself can hinder rest as well. Research has even shown that exposure to aircraft noise leads to worse sleep.[1][2]


Noise cancelling headphones can be lifesavers, especially if you are sensitive to external sounds when sleeping. These devices are especially great for those in aisle or middle seats because they won’t interfere with you trying to lean against the window. However, many modern devices fit snugly inside your ears, taking up minimal room in your luggage.


Find Out More: Top Rated Headphones for Sleeping


Pick out Some Sleep-Inducing Music & Podcasts

Sometimes drowning out the world around you helps to fall asleep. Music and podcasts are an excellent way to do this, and there are options for all sorts of interests. Countless audiobooks, meditation, and sleep podcasts are available to download on your device, and some are specifically designed to put you on the fast track to the land of Nod.


Classical music is a great way to relax; the lack of words often allows people to zone out and switch off. Look to select music that's not overly stimulating and lets you drift off easily to dreamland.


Need more info? See our list of most relaxing sleep music here.


Day of Your Flight


Choose Your Comfy Outfit...with Socks!

When it comes to air travel wear, we recommend opting for function over fashion. Although you might not look your best in sweats and t-shirt, wearing comfortable clothes will allow you to get cozy with ease. Bring a jacket that you can layer over your clothes because being prepared helps when your aisle mate's air-con has you shivering like you're in the artic.


For the same reason, wear or bring compression socks in your carry-on. You don't want to be caught 30,000 feet in the air with cold feet. The more comfortable you are, the easier it will be to fall asleep.

Someone in Their Seat Putting on Fuzzy Socks Animated Image

Lay off Caffeine

Consuming caffeine before attempting to sleep on a plane, or anywhere for that matter, can create a major slumber hurdle. An average coffee or energy drink can affect your body for 4 to 6 hours, meaning that long after you have consumed the coffee, the caffeine could still be pumping through your veins.


Travel days in the airport can be long, but try to avoid caffeine as much as possible before a long night flight.

Read More: Caffeine Effects on Sleep


Stay Hydrated, But Don’t Overdo it

Staying hydrated is always important, and you may be extra thirsty up in the sky because of how dry airplanes tend to be. A cup of herbal tea is a great option to stay hydrated. To keep those extra bathroom trips at bay, try not to go overboard with it. Sleeping requires you to be comfortable, which might be difficult when you're frequently running to the restroom.


Minimize Carry Ons for Extra Legroom

Planes are notoriously short on legroom & space, especially in economy seating. If you can, keep your carry ons to a minimum – one bag should be able to fit in the overhead bins, and a small bag can fit underneath the seats in front of you.


If you plan on only bringing one bag, organize it so that your in-flight necessities are in an easy to reach place. Before takeoff, pull out the items that you need and store the bag in the overhead bins to save on floor space.


Workout Before You Leave

Exercising is an excellent trick to bring on the zzz's—after that initial burst of energy that many feel after exercise, a good workout can promote better and longer sleep. This is a natural option for those who would rather skip the sleep medication but still could use some extra help falling asleep.


And as an added bonus, you might gain a radiant fitness glow before your beach vacation.


While In the Air


Talk to Your Flight Attendant

This may have happened to you before— you're just about to fall asleep when you feel a tap on your shoulder and hear, “Would you like something to drink?” And you're jarred out of peaceful slumber.


To avoid this scenario, chat with your flight attendant before takeoff. Let them know that you are going to sleep and would appreciate not being bothered while you're sleeping.


Skip the Alcohol

Although alcohol does have a drowsy effect at times and can take the edge off of an anxiety-filled flight, drinking it actually can keep you awake.


Alcohol is known to decrease REM sleep, which is the kind of sleep that makes you feel the most rested. Further, alcohol is a diuretic and can increase your trips to the bathroom, potentially interrupting your sleep.


Spirits can also lead to dry mouth, encouraging you to drink more water, which leads to more bathroom trips, all equalling a recipe for disaster in terms of getting sleep.


Learn More: How Alcohol Affects Your Sleep


Buckle up Over Your Blanket

Flight attendants are required to check if your seatbelt is buckled, so if you are planning on cozying with a blanket and falling asleep, try wrapping the blanket around you and then buckling afterward. This will assure that the attendant can see that you are buckled without needing to wake you up. Plus, it might help keep the blanket in place.

A Lady Asking a Flight Attendant for a Blanket Animated Image

If You Can’t Sleep…

Sometimes sleep just ain’t happening. No matter how many tips you try and products you buy, napping on the go just is not your thing. Well, you have to fill that time doing something, but what?

Try to Exercise with Your Legs

Leg exercises can help prevent clotting and could potentially make you tired. Leg lifts, ankle circles, and pulling your knees up to your chest are some exercises that you can easily accomplish while stuck in airplane seats.

Relax with a Book

I have learned from sitting in waiting rooms or at the DMV for way too much of my life to always bring a book wherever I go. Take a trip to the bookstore to grab something that catches your eye before your trip.


Better yet, if you know ahead of time that you'll have trouble getting into a new book, make an effort to begin a new novel a week or two before your flight, this way you might feel more inclined back into it on your over-night journey. Reading might be just what you need to do to fall asleep.

A Lady Taking a Book from the Library and Reading it on a Plane Animation

Book Your Ticket To Arrive at Night

Arriving to your airline's destination at night is the best solution to getting no rest during travel. 


This works great for short trips because time differences will be easier to adjust to. If you are flying internationally this could also help your body get used to a new circadian rhythm more quickly. Plus, after a long day of traveling, everyone could use a long sleep in a cozy bed.



Taking a snooze on an airplane is no easy task. Much of what happens while flying is out of your control, and when there are unforeseen variables, sleeping can be hit or miss. Try out these tips and tricks on your next trip to make getting that nap more attainable; starting your travel out well-rested is always a good thing.

Sleep Advisor