How to Sleep Better on Long Flights

Long flights can be exciting because they take you to faraway destinations, but they can also be exhausting. Sitting upright for hours, surrounded by noise, and adjusting to different time zones often means travelers arrive feeling groggy instead of refreshed. The good news? With the right preparation and habits, you can get quality rest in the sky.

This guide will walk you through how to sleep better on long flights, so you land feeling energized and ready to explore.

Why Sleeping on Planes Is So Difficult

Airplanes aren’t designed for comfort, especially in economy class. Common challenges include:

Limited space: Cramped seating makes it hard to stretch out.
Noise & light: Engines, announcements, and cabin activity disrupt rest.
Time zones: Jet lag throws off your body’s rhythm.
Unfamiliar environment: It’s harder to fully relax in a public space.

Fortunately, smart planning can overcome most of these obstacles.

1. Choose the Right Seat

Your seat choice can make or break your sleep quality.

Window seat: Best for leaning against the wall and avoiding disturbed sleep.
Avoid back rows: These often have limited recline.
Exit row & bulkhead: More legroom, but sometimes noisier.
Away from restrooms & galleys: Quieter and less foot traffic.

💡 Pro Tip: Use seat map apps (like SeatGuru) before booking.

2. Pack Sleep Essentials

Small items can make a big difference when trying to sleep on a plane:

Neck pillow for support.
Noise-canceling headphones or earplugs.
Eye mask to block light.
Travel blanket or large scarf.
Compression socks to improve circulation.

3. Adjust Your Sleep Schedule Before Flying

Help your body prepare for time zone changes by shifting your sleep pattern a few days before departure.

Flying east? Go to bed earlier.
Flying west? Stay up later.

💡 Even one-hour adjustments can reduce jet lag.

4. Dress Comfortably

Tight clothes make it harder to relax. Instead, wear:

Loose layers for changing cabin temperatures.
Slip-on shoes or cozy socks.
Breathable fabrics like cotton.

5. Eat and Drink Smart

What you consume before and during your flight affects sleep quality.

Avoid heavy meals before boarding.
Limit caffeine and alcohol — both disrupt sleep cycles.
Stay hydrated — dehydration worsens fatigue.

6. Move and Stretch

Sitting still for long periods can make your body restless.

Take short walks around the cabin.
Do seated stretches for your legs and back.
Simple ankle rolls and shoulder shrugs help circulation.

7. Create a Relaxing Routine

Signal your body that it’s time to sleep:

Listen to calming music or white noise.
Meditate or practice deep breathing.
Follow the same bedtime routine you would at home (wash your face, brush your teeth, etc.).

8. Use Sleep Aids Wisely

Some travelers benefit from natural or medical sleep aids.

Melatonin can help regulate sleep cycles.
Herbal teas or supplements like chamomile or valerian root promote relaxation.
Prescription medication should only be used if approved by your doctor.

💡 Always test sleep aids at home first, not on the plane.

9. Manage Jet Lag After Arrival

Sleeping better on your flight is only half the battle. Once you land:

Get exposure to natural sunlight as soon as possible.
Stick to the local schedule for meals and sleep.
Avoid long naps — they can prolong jet lag.

💡 Planning a big trip? Check out our guide on How to Find Last-Minute Travel Deals (opens in a new tab).

20 Inspirational Quotes About Rest & Travel

“Sleep is the best meditation.” – Dalai Lama
“Fatigue is the best pillow.” – Benjamin Franklin
“A good laugh and a long sleep are the best cures in the doctor’s book.” – Irish Proverb
“Sleep is the golden chain that ties health and our bodies together.” – Thomas Dekker
“The best bridge between despair and hope is a good night’s sleep.” – E. Joseph Cossman
“Silence is the sleep that nourishes wisdom.” – Francis Bacon
“Man should forget his anger before he lies down to sleep.” – Mahatma Gandhi
“Happiness consists of getting enough sleep.” – Robert A. Heinlein
“Your future depends on your dreams, so go to sleep.” – Mesut Barazany
“Sleep is that golden time when the soul slips free.” – Unknown
“Even a soul submerged in sleep is hard at work.” – Heraclitus
“Sleep is the best cure for waking troubles.” – Miguel de Cervantes
“Tired minds don’t plan well. Sleep first, plan later.” – Walter Reisch
“Sleep is the best form of self-care.” – Unknown
“Let her sleep, for when she wakes she will move mountains.” – Napoleon Bonaparte
“There is no sunrise so beautiful that it is worth waking me up to see it.” – Mindy Kaling
“A well-spent day brings happy sleep.” – Leonardo da Vinci
“Sleep is not a luxury; it is a necessity.” – Unknown
“Sleep is the best healer.” – Unknown
“The nicest thing for me is sleep, then at least I can dream.” – Marilyn Monroe

Picture This

You’re settling into your window seat on a red-eye flight. You slip on your eye mask, adjust your neck pillow, and feel the hum of the engines lull you into rest. Hours later, you wake to the captain’s announcement, feeling surprisingly refreshed. Instead of stumbling through your first day, you’re ready to explore — alert, energized, and excited.

What’s your go-to trick for sleeping on long flights?

Please Share This Article

If this guide helped you, share it with friends or family who struggle to sleep on planes. It might make their next flight much easier.

Disclaimer

This content is for informational purposes only. Sleep strategies, supplements, and routines vary by individual. Always consult a healthcare provider before using sleep aids. We disclaim all responsibility for outcomes based on this information.