How to Sleep Comfortably On an Airplane

Woman sleeping peacefully in a plane
Undrey / Shutterstock

One of the biggest challenges of life is sleeping well in an economy seat on a long-haul flight – at least that's what you feel. We are here to help you make your next trip more bearable.

Unless you are one of the lucky ones who can fall asleep even standing up, you know the frustration associated with spending the night at 30,000 feet altitude in a tight space surrounded by strangers. and with the distressing drone of the jet. play in the background.

Although seemingly impossible, there are ways to get better rest and adequate rest on night flights. Read on for all the tips you'll need on your next trip.

Choose the right seat

Frequent travelers are aware of the importance of the location of the seat. If you choose the one that suits you, you have already done half the work to ensure uninterrupted and well-deserved sleep throughout the flight.

The window seats give you a wall to rest your head and prevent people from bothering you whenever they need to use the toilet. However, if you prefer to go to the toilet or move when you can not sleep, you must choose a seat in the aisle of the central seating block. In this way, when you are awake, you can get up as many times as you want, and when you sleep, your neighbor can simply turn to the other passenger next to him to let him pass.

Emergency exits and bulkheads should be avoided, as the former do not generally bow, and the latter are reserved for families with children.

As a rule, choose seats near the front of the plane and away from the toilet and kitchen to avoid loud noises and unpleasant odors. If the airline allows it, you can reserve a seat during the booking process. You can also ask the check-in desk if it can change your seat according to your preferences.

Comply with the essentials

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A good night's sleep has three elements: light, temperature and sound. Here are the tools you will need to complete them:

  • A mask of qualityAlthough they are usually provided free of charge, some airlines require you to pay for them, and the quality is often disappointing. Do your research and invest in a mask for thick and soft eyes it gives you the comfort you need. Look for the type of fabric with an additional foldable fabric on the bottom edge, which will prevent any light from reaching your eyelids.
  • A hoodie and extra socks: Outside of the dry air, the air in the plane is usually pretty cold, so extra layers can make sleeping easier. Bring your favorite sweater and extra pair of socks to avoid the thin blankets they offer during the flight. And do not forget to tie over your outer layer if you do not want to be woken up by a flight attendant who wants to check your seatbelt!
  • A travel cover: A hoodie might be a more versatile choice (after all, you can wear it when you arrive at your destination), but if you are looking for the comfort of a blanket, we understand. Fortunately, there are some good ones ultra-light travel covers to choose.
  • Noise canceling headphonesAfter the service, the atmosphere in the plane tends to calm down. However, engine noise may prevent you from resting. Put on noise canceling headphones can help with the challenge. You can either listen to white noise to fall asleep, or you can leave it on but unplugged to reduce the surrounding noise. If the cost of a noise-canceling headset is too high for your budget (the good pairs are expensive) or if you do not like the feeling of pressure in the ear that some people feel at home. using, you can also use special plane ear plugs-The caps have a small pressure valve so that your ears can appear naturally.

Get a cervical pillow or use the headrest

Man sleeping with a cervical pillow in an airport
BCOZZY

Few people know, but cervical pillows are designed to rest your chin and not the neck. There are many options on the market that differ in their features and price tag, so you can be sure that it is perfect for you. If you do not know where to start, the first choice for traditional neck pillows at our sister website Geek Review This is the BCOZZY model shown above – it's a comfortable version of the standard U-shape.

Alternatively, you can fully utilize your seat. Nowadays, most planes have headrest cushions that you can adjust by moving them up and down, and tilting the ends to get support that allows you to rest your head while you sleeping.

Sit upright

Although some people prefer to use the meal tray to lean their arms and sleep, this is not a good position for the spine. Instead, it is recommended that you sit on your seat and let your uncrossed legs relax in front of you. Such a position promotes your skeleton as well as your circulation and prevents you from waking up in the middle of the night feeling painful or uncomfortable.

Say no to caffeine and alcohol

Yes it is difficult. After all, who does not drink free drinks, especially if alcohol is included in the deal? However, for the best of coffee and wine, they can disrupt your sleep cycle and leave you feeling tired after an unsuccessful attempt to steal. Opt for chamomile tea instead. It may be less exciting, but it can help you feel more relaxed and soothed. So bring a tea bag with you and get ready to feel zen. You can always double your caffeine consumption the next day!

Consider lavender

If herbal tea does not cut it, lavender can help. Not only does it have a pleasant smell, but it also has sleep-inducing properties that can be very helpful during a long-haul flight. If the sticky feel of oil and hand lotion is not your thing, you'll have a choice of lavender-scented products, including sprays, inhalers, and even pillows at the nape of your neck. eye masks – talk about one stone to kill two birds!

Do not be afraid of melatonin

This hormone, which we naturally produce in our body, can save the lives of frequent travelers as well as those who travel in many time zones and do not have time to deal with jet lag. Melatonin is produced at night and regulates your circadian rhythm, that is, your sleep-wake cycle. Take it as soon as you get on the plane and wait for your body to treat it and fall asleep. To fight against jet lag, take more during your first night at your destination.

Do not overeat

When we eat too much, two things happen: you feel uncomfortable and your heart has to work harder to pump blood to the digestive system. Too much eating usually leads to bloating, and considering the gas expansion at higher altitudes, you can expect that your level of discomfort is much greater than at home.

Even if it's tempting to eat food at the airport, it's probably not the usual fare you eat and you're stuffing yourself with much fatter or more carbohydrate food than usual is a recipe for a unstable stomach during your flight. It's also a good idea to avoid salty foods as they result in water retention and dehydration. However, airline food contains a lot of sodium compared to the usual food in restaurants, as our sense of taste fades at altitude. If possible, book your meal preferences in advance, otherwise you will take healthy snacks with you before or after your sleep.

Fit in the plane tired

To fall asleep when one is not tired is not easy. To prepare your body for a long flight, do an intense workout a few hours before departure or wake up earlier than usual that morning. Your energy level will eventually drop and when you have finished your meal, you will be ready to get a well-deserved shuteye.


Although you do not like it, it is possible to sleep thoroughly in the plane. Try these tips yourself the next time you fly a long-haul flight; you will not regret it. Sweet Dreams!

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