If you struggle to sleep on a plane when you travel, you need these helpful airplane sleeping hacks. UGH!! There is nothing more frustrating than not knowing how to sleep on your flight and feeling completely exhausted when you arrive at your destination. Factors such as turbulence, lack of space, poor sleep hygiene and noise all make it a challenge to fall asleep fast.
To help sleep on a plane, fly non-stop, choose the right seat, and exercise before you travel. During the flight hydrate, eat light, and skip caffeine and alcohol. Minimize distractions with earplugs and eye masks. Also, wear layers and get comfortable with a travel pillow, blanket and footrest.
As an experienced traveler, I know first hand how difficult it can be to sleep on a flight. These are my go-to sleep tips that have helped on numerous long haul flights across the globe. Keep reading for some easy airplane sleeping hacks that will help you rest and relax on your next flight!
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Airplane Sleeping Hacks: Before Your Flight
1. Select the Right Departure Time For Sleeping
First and foremost, an important airplane sleeping hack is to travel when your body is naturally sleepy. Red-eye flights often have a bad reputation, but it is easier to sleep on a long haul flight when your circadian rhythm naturally makes you feel tired. I find the best ways to sleep on a plane are on red-eye flights when the cabin is darker and quieter compared to daytime flights. Here is an article about the pros and cons of red eye flights.
2. Try to Fly Non-Stop: This is a #1 Airplane Sleeping Hack
Second, choose a non-stop flight when booking your travel. This will allow more uninterrupted time for you to nap on the plane. If you have a connection, you might have to switch planes right when you finally doze off!
Before your flight, shop my favorite travel products here.
3. Plane Sleeping Hack: Choose the Best Seat Possible
There’s no question that plane seats are getting tighter and less comfortable. If you can’t fork out the cash for business or first class, there are still things you can do to maximize your comfort on the airplane.
Importantly, start by choosing the most comfortable seat option. Window seats offer more head support, so choose a window seat when trying to sleep on a plane. If you are tall, try to sit in the exit row for more leg room.
Another helpful travel hack is to avoid the busiest areas on the plane. You want to avoid bulkheads with bassinets where babies might cry, congested seats near the bathroom, and the noisy galley where flight attendants are prepping meals.
One amazing free website I use before a flight is Seat Guru. Just input the aircraft information and they warn you about high traffic areas, seats that don’t recline, and other limited flight amenities.
4. Adjust Your Sleep Schedule to the New Time Zone
If possible, try to adjust your bedtime routine ahead of your air travel so you can sleep on your flight. Make small shifts to your bedtime before your vacation to align with your flight time and destination time zone. This will help the transition be less abrupt for your body. Here is an amazing plane sleeping hack app called Time Shifter Jet Lag App that is a helpful sleep solution. This helpful article will teach you more about how to adjust for sleep time.
5. Exercise Before Your Flight To Promote Sleep
If time permits, try to exercise the day you plan to travel. Sitting for long periods will be more tolerable if your body has had sufficient exercise that day. Plus, it will be easier to fall asleep on an overnight flight if your body is tired from exercise.
If that is not an option, take stretch breaks during the flight to get up and move around. This is also helpful to prevent dangerous blood clots from forming during long haul flights. Here are some easy exercises for your flight.
Read this blog post to Avoid Unexpected Travel Costs . . .
6. Choose a Comfortable Travel Outfit- This is an Easy Airplane Sleeping Hack
Before you leave for the airport, make sure to wear a comfy airplane outfit. This is definitely a “no-brainer” airplane sleeping hack, but how many people have you seen dressed to the nines while traveling?! I appreciate their sense of style, but if you want to sleep, choose comfort first.
There are a ton of variables about travel you cannot control, but you can opt for something soft and cozy to wear on board. Also, dress in layers because sleeping is difficult if you are too hot or cold in the airplane sleeping cabin.
Airplane Sleeping Hacks: During Your Flight
7. Avoid Eating Heavy Meals Before Trying to Sleep
Once your flight is underway, an important airplane sleeping hack is to avoid eating heavy meals. If you flood your system with fatty and sugary junk food, your digestive system might go into overdrive. Heartburn and gas are affected by air pressure and altitude, so these issues can impact your in-flight sleep. Try to eat healthy, gentle foods before you depart and once you are in the air.
8. Be Mindful of Caffeine to Help Sleeping In the Airplane
It’s common to load up on coffee, especially if you are trying to wake up and get to the airport on time. Be mindful when consuming caffeinated drinks so they do not interfere with your sleep cycle. An easy airplane sleeping hack is to skip caffeinated teas and sodas for six hours before you want to snooze. Learn which beverages to avoid while traveling.
9. Don’t Over Indulge In Alcohol Before Bedtime
Obviously, overindulging in alcohol will reduce your ability to sleep on the plane. One drink might help you relax, but multiple drinks actually decrease your sleep quality and can make you dehydrated on flights. Lay off the booze and stay hydrated for the best sleep. Check this out to learn more about how alcohol affects sleep.
10. Block Blue Light to Help You Sleep
Besides the other sleep tips above, try to limit blue light from screens. Blue light is known to suppress the natural production of melatonin. To avoid this, use blue light blocking glasses or skip the screens entirely. Blocking blue light is one of the lesser known airplane sleeping tricks. To stay entertained, read, listen to music or podcasts, and play travel games, cards, or crossword puzzles instead.
Don’t Make These 25 Travel Blunders– read my blog post for helpful travel tips!
11. Take Sleeping Medications Wisely
Another lesser known airplane sleeping hack is to avoid Benadryl. It’s the antihistamine commonly found in Tylenol PM and over the counter sleep medications. One of its side effects is drying out your mucous membranes. This not only makes sleeping difficult because your airways feel dry, but it actually increases your chance of contracting illnesses on board. For children, Diphenhydramine (AKA Benadryl) can have an opposite effect and cause excitability. Check this article for medicines you shouldn’t take while flying.
If you are wondering how to fall asleep on a plane fast, check with your doctor to see if melatonin is a safe sleep aid option for you. If you use melatonin for sleep, make sure to take it thirty minutes before bedtime.
Also use caution with the sleep medication, Ambien. Have you heard about the crazy “zombie” stories of passengers that took Ambien? There are reports of passengers sleepwalking, talking in their sleep, and doing super embarrassing things such as streaking through the plane. Yikes! Read more about sleeping pills and planes.
Shop for my favorite melatonin gummies for sleep on Amazon.
12. Practice Your Bedtime Routine
Additionally, an important airplane sleeping hack is to adhere to your bedtime routine so you can sleep while flying. For example, brush your teeth and wash your face to trigger your body to relax. These routine sleep habits are a signal telling your brain, “it’s time for bed”. For more information, read this about the importance of a bedtime routine.
Seeking Stamps Tip: If you use a CPAP machine at home or have issues with plane snoring, consider getting a travel CPAP machine to bring with you on the plane. Portable CPAP machines can be pricey, but if you are a frequent traveler, talk to your doctor about this sleeping essential.
13. Dim the Lights As You Prepare to Go to Sleep
When you are ready to start winding down, make sure to close the plane window shade and dim overhead cabin lights. This is another signal to your brain to prepare for sleeping. Read more about light and sleep here.
14. Important Plane Sleeping Hack- Use an Eye Mask
Definitely consider wearing an sleep mask to cover your eyes when you are sleeping on an overnight flight. This will reduce distractions and lights that might wake you. This airplane sleeping hack really helps me sleep during a flight.
15. Block Out Sounds To Prevent Sleep Disturbances
Undoubtedly, one of the biggest sleep disturbances on flights are extra sounds in the cabin. The sounds of engine noise, passengers talking, babies crying and the flight crew moving around can keep you awake. If you use earplugs or noise cancelling headphones, it can really prevent sleep disruptions. Additionally, you can play soothing sleep music which is a helpful plane sleeping hack.
You have a variety of options to block the sounds in the airplane cabin. Squishy, sleep earplugs to high end noise canceling headphones all help reduce sleep disturbances and allow you to have a plane nap. There are a variety of affordable options at Amazon or similar retailers.
My absolute favorites are the Bose Sleep Buds that play a variety of sleep music such as waves, nature sounds or airplane white noise. These are small and allow me to turn my head without them falling out or hurting my ears. They are also fabulous if you have a partner that snores!
16. Get comfy with a Neck Pillow and Blanket Before Bedtime
Next, don’t forget to bring a sleep travel pillow and lightweight travel blanket. Economy flights are hit or miss with in-flight blankets, and you will reduce the drafts from the air conditioning waking you up if you pack your own. These are essential airplane sleeping hacks!
17. Use Snuggly Socks and a Footrest to Help You Sleep Better
Besides wearing a comfortable travel outfit, a simple airplane sleeping hack is to wear cozy socks and use a footrest. As you sit with your legs hanging down, it is common for your feet and legs to become swollen while flying. This can lead to uncomfortable, achy feet and legs which disrupt your sleep. Using cozy socks and a footrest are simple airplane sleeping hacks that may help alleviate some of the swelling and discomfort of swollen feet.
Shop my favorite Barefoot dreams socks on Amazon- they are so cozy on planes.
18. What is the Best Position For Sleeping on a Plane?
Contrary to what most travelers think, Forbes Magazine suggests that the best position for sleeping on a plane is laying over the tray table versus sleeping upright! Shocking, right?!
Ultimately, the best position for sleeping on a plane is the one that YOU feel most comfortable in. The one position you should absolutely avoid is sleeping on the floor of the airplane. Not only is it potentially dangerous, but the floor can be filthy. Although this seems like an airplane sleeping hack, please don’t do it!
Airplane Sleeping hacks: After Your Flight
19. Hydrate, Hydrate, Hydrate
Make sure to stay hydrated before, during, and especially after your flight. Did you know you can bring a frozen water bottle through airport security and use it on the flight? It makes it much easier to stay hydrated when you don’t have to ask for a drink. Make sure to keep hydrated to avoid jet lag. Read more about the importance of staying hydrated.
20. How To Get In the Right Time Zone
Importantly, try to avoid naps when you arrive at your final destination. If possible, try to push through the day and get to bed early in the new time zone. Read more about adjusting to new time zones here.
21. Helpful Sleep Solutions: Stay in the Sunshine
Last, but not least make sure to try to get some sunshine in the morning after you travel to help reset your circadian rhythm. Sunshine is a cue for your brain to stay awake at the appropriate time. Here are more tips to fight jet lag.
Read this blog post for More Time and Money Saving Travel Tips!
Final Thoughts About How to Sleep In the Plane
Unquestionably, these sleeping tips and flying hacks will help you improve your rest on long flights! With a relaxing trip, you can start your vacation refreshed and jet lag free! Try these easy airplane sleeping hacks so you sleep restfully on your next flight.
Sources:
- https://www.webmd.com/sleep-disorders/sleep-travel
- https://www.washingtonpost.com/travel/tips/flight-seat-exercises-stretches-dvt/
- https://www.sleepfoundation.org/travel-and-sleep/beverages-to-avoid-while-traveling
- https://www.nytimes.com/2022/01/25/well/mind/alcohol-drinking-sleep.html
- https://www.dailymail.co.uk/travel/travel_news/article-5278469/The-medicines-SHOULDNT-flying.html
- https://www.cnn.com/travel/article/planes-sleeping-pills/index.html
- https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults
- https://thesleepdoctor.com/sleep-environment/light-and-sleep/
- https://www.forbes.com/sites/christopherelliott/2019/11/23/how-to-sleep-on-a-flight-like-a-pro/?sh=5890cbd74d7a
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7551461/
- https://www.verywellhealth.com/how-to-adjust-to-a-new-time-zone-and-avoid-jet-lag-3014936
- https://www.mayoclinic.org/diseases-conditions/jet-lag/diagnosis-treatment/drc-20374031
The airplane footrest is GENIUS! I’ve never heard of such a thing but always struggle with sore legs on planes. I’m absolutely buying one for my next trip!
Thanks! We need as much help as possible to endure long flights, right?! 🙂
These are great tips! Love the products you linked too!
Thank you!
this was so creative! I loved all the tips and will definitely looking back to this before my next flight
I appreciate your comment!
Great tips! I find exercising before getting on your flight to be really helpful as well 🙂
Yes- exercise is great to get out that travel stress and help you sleep.
I’m never able to sleep in flights! Thanks for these great tips, I’ll have to try them out next time.
I’m glad you found the tips helpful! It’s tough to sleep on flights, for sure!
Great tips! Thanks for sharing – I should try exercising the day of travel, that´s the one I haven’t tried yet!
It really helps! 🙂