Best Way to Sleep on a Plane: Expert Advice

07/29/2024 Jennifer

As a frequent flyer, I’ve found sleeping on a plane tough. But, experts and seasoned travelers share tips to help you sleep better during flights¹.

Dr. Mark Atkinson, a sleep expert, suggests using a good pillow for support. He recommends U-shaped and memory foam pillows¹. Also, wearing warm socks can help you fall asleep faster and sleep longer¹.

Experts say noise-canceling headphones, like Bedphones, help block distractions¹. Wearing light-blocking masks or glasses can also help you sleep better, especially on evening flights¹.

Carrying a sleep kit with headphones, an eye mask, and earplugs can make flying more comfortable¹. Eating healthy snacks and avoiding too much alcohol can also improve your sleep¹. Techniques like visualization and deep breathing can help you relax¹.

By using these tips and the right gear, you can sleep better on your next flight¹.

Table of Contents

Power Nap: Embrace Short Naps on Shorter Flights

Many think sleeping on planes is hard, but short power naps can be very helpful, especially on short flights². In fact, 70% of pilots like taking brief naps during flights². This shows pilots support napping to fight fatigue².

Studies show short naps under 20 minutes can make you feel fresh without making you tired². These naps are perfect for short flights where you might feel sleepy due to lower cabin pressure². By taking these power naps, you’ll feel refreshed and ready for your plans.

Napping on Short Flights

Some worry about pilots napping in the cockpit, but many countries like Canada and Australia allow it². They have strict rules for it, showing it’s safe and beneficial². If people knew more about it, they might accept it more².

So, next time you’re on a short flight, don’t hesitate to nap. It could be the best way to feel refreshed and ready for your day³.

Adjust Your Sleep Cycle Before the Flight

Getting your body ready for the time change at your destination is key to beating jet lag. Start changing your sleep schedule a few days before flying to match the new time zone⁴. If you’re flying east, this is even more crucial since you’ll likely feel the effects of jet lag more.

Begin by moving your bedtime and wake-up time by 20-30 minutes every few days. This helps your body get used to the new schedule⁴. It makes sleeping on the plane easier and helps you feel awake when you arrive⁴. Remember, it takes about a day to adjust for each time zone you cross, so this prep is really helpful.

Adjusting your sleep cycle before your trip helps reduce jet lag’s effects. This makes your trip smoother and more enjoyable⁴⁵⁶.

Avoid Alcohol and Caffeine for Better Sleep Quality

Getting quality sleep on a plane is key. Experts say to skip alcohol and caffeine before and during flights. These substances can hurt your sleep quality⁷.

Alcohol might make you sleepy at first, but it messes with your sleep cycle. You’ll wake up more often during the night⁷. Caffeine makes it tough to sleep at the right time at your destination. You’ll feel tired and groggy⁷.

For a better flight, drink water and herbal tea instead. Staying hydrated helps you sleep well on planes⁸. By skipping alcohol and caffeine, you help your body adjust to the new time zone. You’ll feel fresh and ready for your plans.

Recommendation	Percentage of Travelers
Advised to avoid drinking caffeinated beverages	Not provided
Advised to consult with a doctor regarding sleeping aids or supplements	Not provided
Suggested to avoid certain foods and alcohol for better sleep	Not provided
Recommended to stay hydrated for better sleep quality	Not provided

Follow these expert tips to increase your chances of sleeping well on your flight. You’ll feel refreshed and ready for your trip⁹.

Sync to Your Destination’s Time Zone

When you get on the plane, start adjusting your body clock to the new time zone. Set your watch to the local time at your destination¹⁰. This simple step helps your body clock adjust faster, making it easier to sleep and stay awake at the right times during the flight and after¹⁰.

Try not to nap during the day at your destination and stay active¹⁰. This helps your body get used to the new schedule. It also reduces the effects of jet lag, which can last for days or weeks¹⁰.

For people who travel a lot, like pilots and business travelers, jet lag can be a big problem¹⁰. Being out of sync with your body’s natural rhythm can lead to sleep issues and health problems. These include insomnia, diabetes, depression, and some cancers¹⁰.

Adjusting Your Body Clock

Experts say to start living by the destination’s schedule as soon as you can¹¹. Adjust your sleep, meal times, and daily activities to match the local time, even on the flight¹¹. This helps reduce jet lag and makes you feel better when you arrive¹¹.

The impact of jet lag depends on the direction you’re traveling and how many time zones you cross¹⁰. Going east is harder than going west, and long flights across many time zones make recovery take longer¹¹. By setting your body clock to the new time zone, you can lessen the effects of jet lag. This makes your trip more enjoyable and productive¹⁰¹¹.

Book a Window Seat for Easier Sleeping

Choosing the right seat is key to getting a good night’s sleep on a plane. The window seat is often the top choice for sleeping. It offers a solid surface for your head, making it easier to sleep¹². You can also control the window shade to block out light that might wake you up¹².

Another plus of the window seat is you won’t get disturbed by other passengers moving up and down the aisle¹². A study by The Sleep Judge found the front window seat is the best for sleep in economy class¹³. They also suggest middle seats in the middle of the plane are good for sleeping. Aisle seats and seats at the back are less ideal¹³.

Even though the window seat might not be the easiest for getting up, its sleep benefits make it a top pick for many travelers¹². So, if you want to sleep well on your next flight, book a window seat and enjoy its sleep-friendly features.

Use a Light-Blocking Eye Mask

Sleeping on a plane can be tough, but a good eye mask helps a lot. These masks block light from windows, cabin lights, and other passengers’ reading lights. This creates a dark space that tells your body it’s time to sleep¹⁴.

The Tempur sleep mask uses NASA’s 1970 technology, offering total darkness and staying cool. It has a special material that doesn’t get hot. The mask fits well with an adjustable strap and is easy to carry¹⁴.

Even though the Tempur mask might move a bit over your hair, a new design could make it more secure¹⁴. For those on a budget, the Mzoo Sleep Mask is a great choice, often priced at $30 but sometimes as low as $20¹⁵.

Light blocking is key for good sleep on flights. Studies show that many people have trouble sleeping because of light. Sleep masks improve memory, learning, and alertness¹⁵. So, get a good eye mask to sleep well on your flight and feel refreshed when you land.

Stick to Your Bedtime Routine

Keeping up with your bedtime routine can make sleeping on a plane easier. Activities like brushing your teeth, wearing comfy clothes, and using sleep aids like eye masks or earplugs can help¹⁶. These familiar actions tell your brain it’s time to sleep, even in an airplane cabin⁹.

Prepare for Sleep on Flights

Before flying, get ready for sleep by packing your sleep must-haves. Include a comfy eye mask, earplugs, and a travel pillow¹⁶. These items help block out light, reduce noise, and support your neck, making it easier to sleep¹⁷.

On the plane, keep up your bedtime routine by wearing loose, comfy clothes¹⁷. This tells your body it’s time to relax and sleep. Don’t forget to brush your teeth before settling in, just like at home¹⁶.

Sticking to your bedtime habits helps your brain know it’s time to sleep, even in an airplane⁹. This can make your flight more restful and refreshing, leaving you feeling great when you arrive¹⁶.

best way to sleep on a plane: Skip the In-Flight Meal

Skipping the in-flight meal is a top tip for sleeping well on a plane, especially on overnight flights¹⁸. Waiting for the meal and then cleaning up can take about two hours. This can make it hard to settle into sleep. Eat before you board or bring your own snacks to get comfy and sleep as soon as the plane takes off.

In-flight meals can make sleeping tricky. Ordering, eating, and cleaning up can mess with your sleep. Plus, drinking alcohol can mess with your sleep cycles and make it less restful. Skipping the meal helps you avoid these issues and sleep better.

Sleep Tip	Explanation
Avoid In-Flight Meals	Meal service and cleanup can take up to 2 hours, disrupting your ability to fall asleep¹⁸
Bring Your Own Snacks	Eating before boarding or bringing your own snacks allows you to get comfortable and drift off quickly
Limit Alcohol Intake	Alcohol can disrupt your sleep cycles and impact the quality and quantity of your sleep¹⁸

Everyone is different when it comes to sleeping on a plane¹⁹. It’s important to find a routine that works for you through trying different things. This way, you can avoid things that disrupt your sleep and sleep well.

Consider a Sleep Aid Like Melatonin

For those who travel often, sleeping well on a plane can be hard. Some travelers use sleep aids like melatonin to help them sleep better. Melatonin is a hormone that can help adjust your body clock to the new time zone, making it easier to sleep²⁰.

Before taking melatonin or any sleep aid, it’s important to talk to your doctor. The right amount and timing are key, as melatonin can have effects if not used right²¹. For flights over 6 hours, experts suggest taking 1 milligram of melatonin an hour before you want to sleep²¹. This can help your body adjust to the new time zone when you arrive.

Weigh the Pros and Cons of Sleep Aids

Melatonin is seen as a safer choice compared to prescription sleep drugs like Ambien, but caution is still needed. Ambien and similar aids can lead to side effects like forgetting things that happened and sleepwalking if not broken down correctly²². Melatonin, being a natural hormone, helps manage sleep cycles and adjust to new time zones²².

Some over-the-counter products like Tylenol PM, with Diphenhydramine, can make you feel drowsy and groggy when you wake up²². It’s best to talk to your doctor about your sleep needs and any sleep aids before flying.

By using melatonin responsibly and following your doctor’s advice, you can boost your chances of getting good sleep. This way, you’ll feel refreshed and ready when you arrive at your destination²⁰²¹²².

Pack the Right Travel Accessories

Getting quality sleep on a plane is easier with the right travel accessories. Items like a high-quality travel pillow, noise-cancelling headphones, and a light-blocking eye mask are key. They help block out distractions and tell your body it’s time to rest²³.

Travel pillows such as the Trtl ($32.99)²⁴ and BCOZZY ($49.97)²⁴ can make your flight more comfortable. You can also consider the Ostrichpillow Original Napping pillow ($99)²⁴ and Gravity Flex Travel Weighted Blanket ($100)²⁴. Don’t forget essentials like earplugs, eye masks, and a heated blanket to stay warm²⁴.

With the right sleep gear, you’ll arrive at your destination feeling refreshed and ready for your next adventure²³²⁴²⁵.