If you’re taking a long-haul flight, sleeping is a good way to pass the time. However, it can be really frustrating when you’re trying to fall asleep on a plane.
Yes, you can sleep comfortably on a plane, even in economy class. The right seat, a good travel pillow, an eye mask, noise-canceling headphones, and a few simple tricks can make a big difference.
In this detailed guide, I will show how to sleep on a plane, what to take on a plane to sleep, how to prepare before your flight, the best sleeping positions, and additional tips to help you sleep on a plane even without a pillow or Melatonin.
Let’s dive right in.
TL;DR
- You can sleep comfortably on a plane, even in economy class, with the right setup.
- Choose a window or extra legroom seat and avoid seats near busy areas like galleys and lavatories.
- Bring a neck pillow, sleeping mask, noise-canceling headphones, and comfortable clothes .
- Use a footrest or seat sleeper if it helps you find a more comfortable position.
- it is better to avoid too much caffeine and alcohol before sleeping.
- Try different sleeping positions and support your head, neck, and legs.
- On long-haul flights, consider your destination’s time zone when deciding when to sleep.
- If you wake up, avoid checking your phone or the time and try to relax and fall back asleep.
- You don’t need a lot of amenities, a few simple accessories and the right seat can make a big difference.
How To Sleep Comfortably On a Plane?
You’ve probably seen it before: a passenger falls asleep on a plane without any head support, and fellow passengers helplessly watch them drift off.
The person may snore, mumble, twitch, and make odd faces. It’s not exactly pleasant to watch. But why can’t this person sleep comfortably?
There are several reasons, including uncomfortable seats, cabin noise, bright lights, and not having enough support for your head and neck.
How To Prepare Before Your Flight To Sleep Better
Getting ready before you even board the plane can make sleeping much easier.
Try to get enough sleep the night before your flight instead of intentionally staying awake so you will be tired on the plane.
If you are crossing several time zones, you can also start thinking about your destination’s time when deciding when to sleep.
Before boarding, make sure your sleep accessories are easy to reach. Your neck pillow, eye mask, headphones, and any other items you plan to use should be in your personal item rather than buried inside your carry-on.
It also helps to wear comfortable clothes and layers because the cabin can feel either warm or cold during a long flight.
1. Choose a good seat
If you are not flying premium or business class, you will need to consider the seat you are choosing.
A wide seat will definitely provide a more comfortable sleep experience.
Window seats have something to lean your head against, and you don’t need to worry about your head falling into the aisle.
On the other hand, extra-legroom seats have more space to stretch your legs while dozing off.
If you are a light sleeper, you may also want to avoid seats close to the lavatories and galleys because there can be more passenger and crew movement in these areas.
2. Wear a Sleeping Mask
The very first thing you need to do before heading to the airport is to grab a sleeping mask.
One big reason we can’t sleep comfortably on a plane is because of the light.
Sleeping without a mask can make it take longer to fall asleep.
A sleeping mask will block light that can prevent you from falling asleep. It can also create a calmer environment when you want to rest.
A good sleeping mask should be made from soft material. Also, make sure to use a mask that is wide enough to cover your eyes completely and prevent light from coming in from the sides.
3. Use a Neck Pillow
This is another reason we find it hard to sleep: we can’t properly support our head.
Using a neck pillow can help solve the problem.
It may seem bulky when traveling with it, but most of the time it can be a lifesaver. You can choose a stylish one that doesn’t feel too heavy or awkward.
4. Use a Seat Sleeper
A seat sleeper can help keep your head supported and prevent it from flopping down and waking you up.
A seat sleeper supports your head, and the difference between it and a travel pillow is that it can keep your head supported against the seat.
If you select or prefer an aisle seat, it can still work well.
The good thing is that you can use a seat sleeper instead of a mask, or you can use both of them.
5. Listen To Ocean, Rain, River Or Other Water Sounds
One of my favorite tricks whenever I want to sleep comfortably is to listen to calming water sounds instead of the airplane noise.
Water sounds can be relaxing and calming, which is why many people use them during meditation and relaxation.
Listening to calming sounds can help cover some of the background noise and create a more relaxing environment.
Of course, there are various ways to listen to water sounds on your phone or other devices.
Aside from helping you relax, listening to water sounds may also help with:
- Increased concentration
- Better sleep quality
- Increased feelings of relaxation
- Noise control
6. Wear Noise-canceling Headsets
If you prefer to listen to music or other sounds, using high-quality noise-canceling headsets can reduce background noise.
This is important even when you aren’t listening to music because noise-canceling headphones can reduce some of the constant airplane noise around you.
The noise during a flight can be noticeable, especially during takeoff and landing, although noise-canceling headphones can help make the cabin environment quieter.
We have already listed some of the best noise-canceling headphones. You can read the full list here.
7. Wear Compression Socks
Compression socks can help support blood circulation in your legs and make them feel more comfortable.
They’re especially useful on long-haul flights.
This may seem like an obvious tip because most people already wear socks.
Wearing compression socks can help keep your legs comfortable during a long flight.
Sometimes it may be uncomfortable to remove your shoes, but taking off your shoes and wearing warm, comfortable socks can make it easier to relax during your flight.
Research found that wearing warm socks during sleep in a cool environment had positive effects on sleep quality.
8. Wear Comfortable Layers
What you wear can make a big difference when you’re trying to sleep on a plane.
Choose loose and comfortable clothes that don’t restrict your movement. It is also a good idea to wear layers because the temperature inside the cabin can change.
A hoodie, sweater, or light jacket can keep you warm without taking up too much space in your luggage.
Comfortable socks can also help, especially if your feet get cold during flights.
9. Use Footrests
Footrests or hammocks can help reduce pressure on your feet, especially in economy class.
They can give your legs a different position and may make it easier to relax.
Your back can also feel more comfortable when your legs are properly supported.
However, always make sure that any footrest you use is permitted by the airline and does not block the aisle or interfere with safety procedures.
10. Avoid Too Much Caffeine And Alcohol
Caffeine can keep you energized and make you enjoy your flight, but there’s a downside: too much of it can keep you awake even when you’re ready to sleep.
If you know you want to sleep during the flight, consider avoiding coffee, energy drinks, and other caffeinated drinks before your planned sleep time.
You should also avoid using alcohol as a way to make yourself sleepy. It may make you feel drowsy at first, but it can lead to more disturbed sleep later.
11. Change Your Sleeping Position
It can be helpful to change your position during a long flight.
If you are trying to sleep for several hours, avoid keeping your head in the same uncomfortable position the whole time.
You can slightly recline your seat and use your pillow or headrest to support your neck.
If you have a window seat, leaning toward the window with your neck pillow can provide additional support.
What Is The Best Sleeping Position On A Plane?
There isn’t one sleeping position that works for everyone, but these options can help:
Window seat: Lean slightly toward the window and use your pillow to support your head and neck.
Reclined seat: Recline your seat when appropriate and keep your neck supported so your head doesn’t fall forward.
Middle seat: You can sue a neck pillow if you don’t have a window to lean against.
Tray table: Some travelers find it comfortable to place a pillow on the tray table and lean forward, although this position may not work for everyone.
Try different positions and choose the one that puts the least pressure on your neck and back.
Should You Sleep Based On Your Destination Time?
If you are taking a long-haul flight across several time zones, the time you sleep can affect how you feel when you arrive to your destination.
Most of the time I just sleep when feel tired, some there travelers recommend to sleep according to the nighttime at the destination.
For example, if your flight is heading east and you will arrive at night, you may want to stay awake for part of the flight and sleep closer to your destination’s nighttime.
Does Melatonin Help You Sleep On A Plane?
Some travelers use melatonin when flying across different time zones because it is involved in regulating the body’s sleep-wake cycle.
However, melatonin isn’t a guaranteed sleeping pill, and simply taking it during a flight doesn’t mean you will fall asleep.
Timing can also matter when using melatonin for jet lag.
If you are thinking about using melatonin, especially if you take medications or have a health condition, it is best to speak with a healthcare professional about whether it is suitable for you.
How To Fall Back Asleep If You Are Woken Up
Even if you do everything right, you may still wake up because of meal service, turbulence, or just another passenger coughing.
When this happens, try not to immediately start scrolling through your phone.
Put your sleeping mask and headphones back on, get comfortable again, and take a few deep breaths.
Try not to keep checking the time either. Watching the clock can make it harder to relax and fall back asleep.
Final Thoughts: How To Sleep On a Plane In Economy Class?
You don’t need expensive equipment to sleep comfortably on plane. A comfortable seat, sleeping mask, neck support, headphones, and the right sleeping position can already make a noticeable difference.
If you’re flying across time zones, also think about when you should sleep based on your destination time.
Follow the tips above and you can make your next long-haul flight much more comfortable and hopefully arrive feeling more rested.
I hope these tips help you have a comfortable flight and sleep better on your next trip.
FAQs on how to sleep on a plane
Is It Rude To Sleep On A Plane?
I don’t think it is rude to sleep on a plane. As long as you don’t disturb other passengers, it’s totally okay.
How To Sleep On A Plane Without A Pillow?
As I mentioned above, you can use a seat sleeper instead of a pillow. You can also use a rolled-up sweater or jacket to provide some extra support.
What Is The Best Seat On A Plane To Sleep?
A window seat is usually a good choice because you can lean against the side of the plane and you won’t need to get up every time the passenger next to you wants to leave.
What Is The Best Sleeping Position On A Plane?
A slightly reclined position with your head and neck properly supported is a good starting point, if you have a window seat, leaning toward the window with a neck pillow can also be comfortable.
Can You Sleep On A Plane Without Headphones?
Yes, you can sleep without headphones, but a sleeping mask, neck pillow, and comfortable clothing can still make a big difference, if the cabin noise bothers you, you can also use earplugs instead of headphones.
Should You Drink Alcohol To Help You Sleep On A Plane?
It is better not to rely on alcohol to help you sleep. It may make you feel sleepy at first but can interfere with your sleep later.
How Can I Sleep On A Plane During A Long Flight?
Choose a comfortable seat, wear comfortable layers, use a neck pillow and sleeping mask, reduce noise, and avoid too much caffeine before you plan to sleep.
Why You Shouldn’t Sleep On A Plane During Takeoff And Landing?
You may want to stay awake during takeoff and landing because changes in cabin pressure can cause ear discomfort.
Swallowing, chewing gum, or sucking on hard candy can help your ears adjust to pressure changes, I found this article on Healthy Hearing that provides more information about airplane ear and ways to manage it.
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