Flying can be exciting, but getting quality sleep on a plane is a challenge. There are two types of passengers when it comes to sleeping on flights: those who can fall asleep right away and those who find it very difficult to sleep at all.

Sleeping on a plane can be difficult due to different factors such as cabin pressure, noise, discomfort, and unfamiliar surroundings, it doesn't matter if you're a frequent flyer or a first-time traveler.

If you have an overnight flight and are traveling over the holidays or on a work trip, you might be thinking what you can do to make things easier. In this blog, we’ll explore some effective tips you can follow to get some quality sleep on a plane.

Choose the Perfect Seat

Even though it is not possible to get a window seat every time you travel, whenever you get a chance, opt for a window seat so that you can lean against a solid surface and have more control over the light exposure. Avoid seats near bathrooms and galleys, as they are high -traffic areas, and all the noise and distraction can make it difficult for you to fall asleep.

Dress for Comfort

Today, people choose fashion over comfort. Wearing tight jeans or dresses while traveling is not a good idea at all. Wear loose-fitting, breathable clothing made from soft fabrics. Long-haul flights require comfortable clothing, and as long as you behave well and don't disturb your fellow passengers, you are free to relax in your cozy clothes.You can layer up to adjust to changing temperatures, and bring cozy socks and a lightweight blanket or scarf for extra warmth.

Create a Relaxing Environment

It is important to have a relaxing environment to sleep, you can use an eye mask to block light, earplugs, or noise canceling headphones to minimize noise. Don’t forget to carry a travel pillow that can provide essential support to your head and neck. You can also carry lavender essential oil with you to get some relaxation.

Invest in a Good Travel Pillow

Nothing is worse than nodding off in an upright airplane seat with your head swinging. You'll wake up with a hurting neck if you don't force yourself awake as your head falls. However, not all travel pillows are made equal, so this is one piece of equipment you shouldn't compromise on. If you want a supportive and comfy travel pillow at a reasonable price, the Sleepsia neck pillow would be the ideal choice, as it includes a hypoallergenic outer layer and is completed with memory foam to provide the comfort it promises.

Establish a Pre-Flight Routine

Having a few free drinks at the airport lounge or in the flight sounds good, but this can disrupt your sleep cycle. Try to avoid caffeine and alcohol during or before the flight. You can try to engage in calming activities such as reading or deep breathing exercises to signal to your body that it's time to wind down.

Find Your Ideal Sleeping Position

The flight seats are a big problem when you want to get some sleep. You can recline the seat slightly and try to experiment with different sleeping positions or you can use a travel pillow for neck support. You can also consider using inflatable footrest or leg hammocks to elevate your legs and improve circulation.

Stay Hydrated

Dehydration can make the travel experience worse as it can worsen the feeling of fatigue that is why drinking plenty of water throughout your flight is very important. Also don’t consume too much alcohol or caffeinated beverages, if possible avoid them completely, as they can contribute to dehydration and disrupt your sleep.

Use Sleep Aids Wisely

Over-the-counter sleep aids can be useful in "one-off" situations like airplane trips, but they are generally not beneficial in the long run for solving illnesses like chronic insomnia. You can consult with a healthcare professional before using sleep aids like melatonin or over-the-counter medications. Consider natural remedies such as herbal supplements or soothing teas as alternatives.

Manage Your Expectations

When it comes to sleeping on airplanes, you have to be realistic. You won't sleep as well as you would at home, even in the best of circumstances, and you'll still have jet lag to cope with. During a lengthy red-eye flight, if you have a comfortable seat, avoid caffeine, and everything goes according to plan, the goal should be to sleep for a few hours.


Sleeping on a plane seems like a challenging task, but with preparation, patience, and a willingness to adapt, you can get some sleep on your way. You can follow the tips outlined in this blog to get some quality sleep during your next flight. So sit back, relax, and enjoy the journey to dreamland at 30,000 feet. Safe travels!