Reserve a window spot when you’re in coach class.
If you’re similar to many people, you often lack the airline miles or lucky breaks to
snag an upgrade
So, you’re planning to catch some shut-eye in a cramped economy-class seat with limited legroom and minimal ability to lean back. For numerous travelers in regular economy class, securing a window seat offers the optimal chance to snooze during the flight—this is typically one of the first things I ensure when purchasing my ticket. The reason being: it’s simpler to drift off when your head can comfortably rest against the window or fuselage, and you avoid disturbances from passengers needing to use the restroom. Additionally, controlling the window shade falls under your purview.
The drawback, naturally, is that I might have to
wake a sleeping seatmate
When it’s time to head to the restroom. etiquette suggestion: Should you anticipate needing to rise often to utilize the plane lavatory, choosing an aisle seat would be the most thoughtful gesture.
Pack sleep aids, particularly if your seat is in the middle.
So you ended up with the shortest straw and got stuck in the
middle seat
Dr. Kuhlmann emphasizes that now more than ever, it’s essential to equip yourself with travel essentials that enhance comfort during flights. Despite not being able to rest against the window or extend your legs into the aisle, you can craft a snug environment that makes drifting off easier.
If you’re really looking to catch some sleep during your flight, think about using noise-canceling headphones or earplugs along with an eye mask.
wearing loose, airy layered clothing
To enhance comfort and relaxation,” suggests Dr. Kuhlmann. A travel pillow designed for neck support is essential when seated in the center position; this ensures you won’t have to rest your head on your neighbor’s shoulder. Dr. Chasser recommends the
The Cabeau Evolution S3 Travel Neck Pillow
due to its memory foam design. I own this travel pillow and can vouch for its quality: Whenever my family and I travel together, we end up competing for it.
A travel-friendly footrest that attaches to the tray table can be an additional essential item. Although this might appear as an unusual choice at first glance, imagine all those instances where you’ve struggled to stabilize your feet by pressing them against the edge of the seat ahead, only to slide down anyway. By using such a footrest, your feet remain comfortably raised in a manner similar to lying down, and crucially, they stay stationary—leading to a far more pleasant journey.
These suggestions for sleeping on a plane are equally effective for lengthy trips, regardless of the kind of seat you’re in.
Take a power nap
“Short-haul flights provide a perfect chance to get some essential rest, which is beneficial for your memory and mental performance,” states Dr. Chasser. Additionally, as planes ascend into the sky,
cruising altitude
, the cabin pressure decreases—indicating that the oxygen is somewhat thinner compared to sea level—which might make you feel drowsy.
Her advice: If you’re considering taking a short snooze during a brief flight, limit your rest to under 20 minutes and ensure it ends before 3 o’clock. “Adopting this approach refreshes you without causing drowsiness upon awakening,” she explains. “It also shouldn’t interfere with your regular sleep schedule.” Should you not feel inclined to doze off mid-flight, she suggests even just five minutes dedicated to profound relaxation or mindful breathing techniques could substantially decrease stress levels and enhance how well you slumber.
Give priority to sleep before a lengthy transcontinental trip.
Our experts suggest that your preparation for a lengthy transatlantic journey shouldn’t begin just the evening prior. It should commence earlier.
days
before you fly.
When crossing multiple time zones, our body’s natural rhythm may have difficulty keeping pace,” explains Dr. Chasser. “Our bodies typically adjust at a rate of about an hour per day; however, they tend to adapt more quickly when moving from east to west—which is why traveling towards the East feels tougher.” To ease this transition, begin modifying your sleeping pattern several days prior to your journey, shifting it incrementally by 20 to 30 minutes daily. Depending on whether you’re heading toward dawn or dusk for your destination, these adjustments should involve either going to bed sooner or waking up later gradually.
Restrict your usage of electronic devices.
Specifically, avoid using electronic devices near bedtime—not only during the days leading up to your trip but also when you’re on the airplane. “Blue light from screens tells your brain it’s still day,” says Dr. Kuhlmann, which makes it more difficult to relax and prepare for sleep.” If reading is part of your pre-flight routine or occurs during the flight, think about getting a
blue-light filter
for your handheld device.
Avoid alcohol and caffeine
Dr. Chasser advises that although those tiny bottles of alcohol might seem appealing, it’s wise to steer clear if you want to improve your sleep and deal with jet lag effectively. She points out that while alcohol can make you feel drowsy initially, it actually disrupts the overall quality of your sleep, causing more interruptions and reducing the effectiveness of your rest. “Should you desire an alcoholic drink, aim to have it at least six hours before bedtime and remember to keep yourself properly hydrated,” she recommends.
Dr. Kuhlmann also points out that caffeine may similarly negatively impact your sleep quality. “As a stimulant, it can interfere with your capacity for restful sleep and result in dehydration,” he clarifies. It would be more beneficial to avoid consuming caffeine and opt for hydrating yourself thoroughly by drinking ample amounts of water throughout your journey.
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
, featuring a smooth wraparound design. Alternatively, you might consider using a lightly weighted sleep mask, which applies gentle pressure to aid in relaxing your nervous system.
An eye mask also serves as a signal to flight attendants that you prefer not to be bothered. This implies they will avoid waking you up for tasks like offering a drink refill or showing duty-free perfumes.
Follow your nighttime regimen consistently.
For Wetherall, who has journeyed worldwide for her job, napping on planes revolves around a specific routine. “Once it’s bedtime,” she explains, “I get ready as though I’m heading to bed at home.” This involves brushing her teeth, cleansing her face (often with nothing more than a wipe), and slipping into casual travel attire. Afterward, she uses an eye mask along with earplugs or noise-canceling headphones tuned to what she describes as “the dullest history podcast available.”
Dr. Chasser concurs that feeling at ease is crucial, and this comfort also benefits your well-being. If you often
cold on airplanes
Make sure to wear layered clothing or carry a sweater. “Wearing warm bed socks or a beanie cap can assist in lowering your core body temperature by redirecting blood flow to the peripheral areas like hands and feet,” she explains. “This plays a crucial role in indicating to your body that it’s ready to begin falling asleep.”
Choose not to have the inflight meal
If you prefer less disruption during your sleep (and really, who doesn’t?), think about foregoing the airline dinner, particularly on red-eye trips. As someone who travels often from Italy to the U.S., I know all too well how these long hauls work. My journey to Italy typically spans across nighttime. Due to the timezone shift, this means losing around six hours of local time. Boarding starts as dusk falls, and by dawn, I land in Italy after roughly eight hours aloft. Opting out of the standard service allows me to bypass waiting for both the meal delivery and clean-up, which together could eat up at least two precious sleeping hours.
Rather than doing that, I’ve gotten into the habit of having dinner at the airport before getting on board.
airport lounge
When possible, I do this because it allows me to ease into sleep right after takeoff. Once my travel pillow and eye mask are set, the flight attendants don’t ask for my meal preference; they know I’m out cold!
Consider a sleep aid
Certain flyers dive straight into action by using sleep aids to nod off during their flight. As for Wetherall, they opt for either a CBD gummy (if permitted), melatonin, or a Tylenol PM, “based on just how desperate I feel!”
According to Dr. Chasser, melatonin can certainly assist with sleeping during flights, particularly if you manage the timing of your dosage correctly. “As a key hormone regulating our sleep-wake cycle, melatonin tells our bodies when it’s appropriate to rest or stay awake. When traveling westward and encountering early awakenings, consuming a melatonin supplement after rising could extend your nighttime sleep duration slightly, aiding in resetting your internal clock.” Conversely, for eastern travel, she advises ingesting melatonin approximately half an hour prior to what would typically be considered beddy-bye time at your final location. She explains this adjustment makes your circadian rhythm advance more smoothly and provides some calming effects conducive to falling asleep easier.
Dr. Kuhlmann suggests opting for a quick-release form of melatonin instead of a time-released variant. Seek out products marked as “rapid-action,” “immediate release,” or comparable terms.
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Sources:
-
David Kuhlmann
, who leads the sleep medicine department at Bothwell Regional Health Center and speaks for the American Academy of Sleep Medicine; conducted via email on October 17, 2024 -
Dr. Caitlin Chasser, a family physician and sleep expert as well as the co-founder of
The Sleep Project
; Email Interview, September 20, 2023 -
Tyler Wetherall
, travel author and fiction writer; Facebook Chat interview, September 11, 2023
