How to Sleep on a Plane, According to Experts and Frequent Travelers

Book a window seat if you’re flying economy

If you’re like most of us, you don’t always have the airline points or good fortune to snag an upgrade, so you’re going to be trying to doze off in a narrow economy-class seat without much legroom or space to recline. For many fliers in standard economy, booking a window seat is the best option for getting some sleep on a plane—it’s definitely something I try to nail down as soon as I buy my ticket. Why? It’s easier to fall asleep when I can rest my head on the window or wall, and I won’t be woken up by a fellow passenger headed to the bathroom. Plus, I’m in charge of the window shade.

The downside, of course, is that I may have to wake a sleeping seatmate when it’s time to go to the bathroom. Etiquette tip: If you know you’ll have to get up frequently to use the airplane toilet, taking an aisle seat it the most courteous thing to do.

Bring sleep accessories, especially if you have a middle seat

So you drew the short straw and got stuck in the middle seat. Now more than ever, says Dr. Kuhlmann, it’s time to arm yourself with travel accessories that make your flight more comfortable. Even if you can’t snuggle up against the window or stretch your legs into the aisle, you can still create a cozy little cocoon that can make sleep more attainable.

“If you’re serious about getting some shut-eye on a flight, consider using noise-canceling headphones or earplugs, wearing an eye mask and dressing in loose, breathable layers to help feel more comfortable and relaxed,” advises Dr. Kuhlmann. A neck-supporting travel pillow is also a must in the middle seat; this will make sure you don’t end up resting your head on your seatmate’s shoulder. Dr. Chasser recommends the Cabeau Evolution S3 Travel Neck Pillow because of its memory-foam construction. I have this travel pillow and can attest to just how good it is: My family and I fight over it when we fly together.

A portable footrest that loops around the tray table is another item to consider. It may seem like a weird item, but think about how many times you’ve tried to brace a foot against the seat frame in front of you to keep from slipping down in your seat. With a footrest, your feet stay slightly elevated, mimicking a sleep position, and more importantly, they stay put—which translates to a much more comfortable flight.

These tips for how to sleep on a plane also work wonders for long-haul flights, no matter what type of seat you have.

Take a power nap

“Short-haul flights can be an excellent opportunity to catch up on some much-needed rest, and napping is great for memory and cognitive function,” says Dr. Chasser. Plus, as airplanes climb to cruising altitude, the cabin pressure lowers—meaning the oxygen is slightly less dense than at ground level—which can make you feel sleepy.

Her tip: If you’re tempted to sleep on a shorter flight, keep your nap to less than 20 minutes, and make sure it is completed before 3 p.m. “This strategy rejuvenates you without leaving you groggy or sluggish on waking,” she says. “And it shouldn’t impact your ability to fall asleep at your usual bedtime.” Even if you don’t feel like sleeping on the plane, “just five minutes of deep relaxation or focused breath work can significantly reduce anxiety and improve your sleep quality,” she adds.

Prioritize sleep before a long-haul flight

We’re not just talking about the night before. Our experts say that your preparation for settling in on a long-haul flight should start days before you fly.

“When we cross time zones, our internal clock can struggle to keep up,” Dr. Chasser says. “It can only catch up by around an hour or so each day, although it tends to shift a bit quicker when flying from east to west—this is what makes traveling eastward harder.” If you’re flying into a new time zone, start adjusting your sleep schedule a few days before your flight, in gradual 20- to 30-minute intervals. This means creating an earlier or later bedtime or wake-up time, depending on which way you’re headed.

Limit your use of electronics

Specifically, limit your use of electronic devices anywhere close to bedtime—whether that’s in your preparation phase in the days leading up to your trip or during your time the plane. “The blue light emitted by screens signals to your brain that it’s daytime, making it harder to wind down and feel sleepy,” Dr. Kuhlmann explains. If you plan to read before or during your flight, consider investing in a blue-light filter for your handheld device.

Skip the alcohol and caffeine

“While those cute little bottles of alcohol may be a temptation, they’re best avoided if you’re keen on optimizing your sleep and tackling jet lag,” says Dr. Chasser. She explains that alcohol may help you nod off, but it wreaks havoc on the quality of your sleep, leading to more frequent wake-ups and less restorative rest. “If you fancy a small tipple, try to ensure it’s six hours before your planned sleep, and always stay well-hydrated.”

Dr. Kuhlmann adds that caffeine can have the same detrimental effect on your sleep. “It’s a stimulant that can disrupt your ability to rest and lead to dehydration,” he explains. You’ll be better off skipping it and instead drinking plenty of water before, during and after your flight.

Bring a light-blocking eye mask

Whether it’s an open shade, interior lighting or your neighbor’s reading light, well-lit flights can prevent restful sleep. Want to know how to sleep on a plane with bright light? Just block it out. Dr. Chasser suggests investing in a soft, comfortable light-blocking eye mask, and she recommends the Kitsch Satin Sleep Mask, a silky wrap-around style. You can also try a slightly weighted sleep mask, which provides just a small amount of pressure to help relax your nerves.

An eye mask also signals to flight attendants that you don’t want to be disturbed. That means they won’t rouse you to see if you need a drink refill or some duty-free perfume.

Stick to your bedtime routine

For Wetherall, who’s traveled all over the world for work, sleeping on a plane is all about the ritual. “When it’s time to sleep, I prepare like I’m preparing for bed,” she says. “I brush my teeth, I clean my face (even if it’s just a face wipe), and I change into a comfortable airport outfit.” Then, she puts on an eye mask and ear plugs or “headphones playing the most dry history podcast I can find.”

Dr. Chasser agrees that getting comfortable is essential, and it’s also good for your health. If you’re frequently cold on airplanes, make sure to dress in layers or bring a sweater. “Putting on cozy bed socks or even a beanie hat can help lower your central body temperature by encouraging blood to be diverted to the peripheries (aka the extremities, such as hands and feet),” she says. “This is a key factor in signaling to your body that it’s time to start drifting off to sleep.”

Opt out of the in-flight meal

If you’d like fewer sleep interruptions (and who wouldn’t?), consider skipping the in-flight meal, especially on overnight flights. I fly frequently between Italy and the U.S., and my flight to Italy is always an overnighter. But with the time change, I lose six hours en route. I board in the early evening and arrive in Italy early the next morning, usually with an eight-hour flight time. If I wait for the in-flight meal (which, let’s face it, is usually not great anyway) and for my tray to be collected afterward, two hours can easily go by.

Instead, I’ve learned to have dinner in the airport before boarding (or at an airport lounge when I can swing it). That way, I can settle into sleep as soon as the wheels go up. With my travel pillow and eye mask in place, the flight attendants don’t even bother asking me if I’d prefer chicken or pasta!

Consider a sleep aid

Some fliers get right down to business, taking a sleep aid to help them snooze on the plane. For Wetherall, it’s a CBD gummy (where legal, of course), melatonin or a Tylenol PM, “depending on how desperate I am!”

Dr. Chasser says that melatonin can definitely help you sleep on a plane, especially when you time your dose. “Melatonin is the hormone that helps your body know when it’s time to sleep and wake up. If you’re flying west and find you wake too early, taking a melatonin supplement in the morning upon waking can help you sleep in a bit longer and help adjust your body clock.” On the other hand, she says, if you’re flying east, take melatonin about 30 minutes before (what would be) bedtime at your destination. “It not only nudges your body clock earlier, but it also has a mild sedative effect that will help you drift off.”

Dr. Kuhlmann adds that the melatonin you take should be the short-acting variety, rather than a time-release version. Look for packaging labeled “fast-acting,” “instant” or similar.

About the experts Caitlin Chasser is a U.K.-based general practitioner, a sleep specialist and the co-founder of The Sleep Project, a source for better understanding the intricate science and art of sleep. David Kuhlmann, MD, is the director of sleep medicine at Bothwell Regional Health Center in Sedalia, Missouri, and a spokesperson for the American Academy of Sleep Medicine. He is board certified by the American Board of Psychiatry and Neurology and the American Board of Sleep Medicine. Tyler Wetherall is a travel writer, editor and author who has traveled to more than 50 countries and contributed to scores of destination guides. As a journalist, her work has appeared in the Guardian, National Geographic, Vice and Condé Nast Traveler.

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Sources: 

• David Kuhlmann, director of sleep medicine at Bothwell Regional Health Center and spokesperson for the American Academy of Sleep Medicine; email interview, Oct. 17, 2024
• Caitlin Chasser, general practitioner, sleep specialist and co-founder of The Sleep Project; email interview, Sept. 20, 2023
• Tyler Wetherall, travel writer and novelist; Facebook Chat interview, Sept. 11, 2023