Are overnight or long-haul flights on your agenda! If so, you may be feeling stressed as the biggest discomfort, no matter what airline class you are travelling in, can be getting sleep during your overnight or long-haul flight. If you were lucky enough to afford, or be bumped from economy to business, or even better, first class, your chances of sleeping are increased as you have more leg-room and a seat that may recline to a bed. But if you are in economy class, well, that can be another matter as the lack of room makes it non-conducive for getting sleep on a plane. In this post I will provide you with my best tips for getting sleep on a plane.

But don’t fear, I have taken many flights in economy and survived to tell the tale! I’ve done a few overnight flights from the UK to the USA and also some long-haul flights between Australia and the UK. I no longer get off the plane feeling like ‘death warmed up’ as I am fully prepared for my flight. And you can be prepared to survive your airplane sleeping flight too with my 17 tips to sleeping on a plane. 

Disclaimer: The post may contain affiliate links, read full disclosure here.

 

My Best Tips for Getting Sleep on a Plane

 

My best tips for how to sleep on a flight whether that be overnight flights or long-haul flights, particularly in economy class are divided into two sections, pre-flight and during flight.

 

Preparation for Getting Sleep on a Plane Begins on the Ground

 

Preparation for getting sleep on your flight begins before you get on the flight. How true! Some of these simple tricks can help you survive a long-haul flight. I follow them every time I’m going to get on a long flight and also on long bus and train trips.

 

1. Book an Evening Flight

 

My first tip for the best airplane sleeping is to book an evening flight. When you book your flight you may want to book a flight that leaves late evening. That way, if the flight leaves when you are normally going to bed you may be sleepier and be able to sleep. 

 

2. Get the Best Seat

 

One of the best ways to sleep on a plane is to get the best seat for you. Choose your seat at the time of booking as some seats have more space such as those with bulkheads and those near exists. You may need to pay extra for the privilege – believe me, it is worth it! There is a great website SeatGuru you can check out before you book your seat in economy class. It allows you to type in your flight and it will show you the best seats on that particular plane. And also, those seats to avoid like the ones close to the toilets. Knowing which are the best seats for your flight can help you sleep on a plane in economy class.

I like to choose a window seat when I am travelling on a long-haul flight because I can lean against the plane. The downside of this, you can feel and hear the vibrations of the plane while leaning against it. Sometimes the hum helps me sleep!

The middle seats, if I am in a row of three seats or four seats, I try to avoid so I don’t have anyone trying to step over me. Nor me having to step over them if I need to get up out of my seat for any reason, like needing to go to the toilet!

Sometimes I might choose an aisle seat as I can stretch my legs out in the aisle. And I am thoughtful of the people around me, but stretching my legs out can help you feel more comfortable while sleeping on a flight.

 

3. Avoid Stimulants Before the Flight

 

Avoid stimulants like coffee and alcohol on the day of your flight. Stop drinking them at least 6 hours before your flight. The less stimulants you have the calmer you will be and this should help for sleeping on airplane.

 

4. Pack Useful items to Help You Sleep

 

Pack items that will help you be comfortable and to help you sleep on a flight. Items I always pack are a neck pillow, noise cancelling ear phones and an eye mask. I would suggest, practice using these items before your flight. If you don’t sleep with an eye mask ordinarily, what is to say you will be able to on a plane. However, an eye mask can help your circadian rhythm – when it is dark, we want to sleep. Therefore, have a practice and get use to wearing them for sleep during your flight. Same with the other items. If you are considering purchasing a herbal relaxant or being prescribed a sleeping table for the flight, take them to see how they work for you. You don’t want to take a sleeping tablet and not be able to wake up in time to disembark the plane!

 

5. Choose Comfortable Clothing For Your Flight

 

What you wear on your flight can make or break you getting sleep on a plane. If you think this sounds dramatic, well it is! There is nothing worse than dressing inappropriately for a long flight. Have you sat in tight jeans for a few hours? Well imagine sitting on a full flight for hours on end. Not so comfortable. So choose comfortable clothing, which can be stylish if you want, to wear on your flight. You can thank me after the flight for this tip!

Loose fitting clothing is usually best. And layers. Some people change into their ‘flying clothes’ shortly before boarding or once the seat belt sign gets turned off go to the toilet and change. I prefer to wear my comfortable clothes on the plane which are long comfortable pants or stretchy jeans, a t-shirt and a jumper or jacket. I also prefer to wear shoes and socks so my feet stay warm. Though I have been known to wear sandals when coming from a tropical island – but I put my socks in my bag so I can pull them out and put them on if needed. I also like to wear a hoodie as one of these not only keeps me warm but I can pull the hood over my face to block out light. So consider the clothes you will wear on the plane because you don’t want them restricting your movement and making you uncomfortable.

 

6. Get Physical Activity Before the Flight to Wear Yourself Out

 

Getting some physical activity before your flight will help in wearing yourself which will hopefully help you to sleep on a plane. This can be hard, if you aren’t travelling on your own to ensure everyone is tired, but it is an option to try, particularly for an evening flight. And also if you are travelling with kids on a flight. Helping your body be physically and mentally tired should help you get some shut-eye. There are plenty of ways to keep active while killing time at the airport.

 

Things to Help You Sleep During the Flight

 

7. Avoid Stimulants on the Plane

 

As I mentioned before in flight preparation tips to help you sleep on airplanes, avoid stimulants on the day of your flight and also when you get on the flight. Stimulants such as coffee and alcohol can keep you awake. Maybe shortly before landing you could have a coffee to keep you awake at your arrival destination. This can help you stay awake and help adjusting your body clock to local time so jetlag isn’t so bad. Closer to the flight take a herbal relaxant such as Valerian. A herbal relaxant can also take away the anxiety and nervousness of getting onto your flight. If you have a fear of flying a relaxant can help take the edge off your fear. When you are relaxed, you will sleep better on your overnight flight or long-haul flight..

 

8. Choose the Best Position for Your Body

 

One of the trickiest things for sleeping on a plane in economy is finding a position to sleep in. Have you ever pulled your meal tray down and put your head on it to sleep? Like the guy in the photo! Well, don’t do it again, it is bad for your lower back according to experts. It is recommended the best body position is to recline your chair, lean back and have support for your neck (see further). Or if you have a window seat lean against the side of the plane. Sit with your legs together and bend your knees slightly. Do not cross your legs as crossing them could lead to pain later on and can increase your chances of a blood clot as it restricts the flow of blood. Wearing compression socks can help here. It is only you and your body that can choose the best positions for your body so you can get sleep on the plane. Try a few positions until you are comfortable and fall asleep.

 

9. Use a Travel Pillow

 

I love my travel pillow or neck pillow as some prefer to call them. I have used a number of them throughout my travels and thank goodness I discovered a Trtle a few years ago. And believe me it works wonders. I know that neck pillows look embarrassing but hey, I swear by mine, particularly this style. It is unlike the blow up pillows, as this pillow looks more like stiff scarf. Wearing it, helps me tune out because it helps me to relax. When it is time to tune back in, the pillow has helped support my head and neck and I wake up able to move my body without any stiffness, aches and pains. The Trtle also keeps your neck lovely and warm as sometimes it can get cold on the plane.

10. Block out Plane Noise

 

Blocking out noise such as the constant hum of the plane, screaming kids and people chatting and moving around the plane is a must. The quieter you can make it the better you can sleep on a plane. I suggest you invest in a pair of ear plugs or noise-cancelling headphones. Sometimes, my own music helps me sleep. That’s not saying I like boring music – but my favourite songs can help.

 

11. Block out Light on Your Flight

 

There can be a lot of light on the plane. From daylight coming through windows. Overhead lights from people reading to light from TV screens and other electronics. Having an eye mask will definitely block the light out and remind your body it is night time. So if you are serious about getting some sleep on your long-haul flight, definitely block out the light (and the noise).

 

12. Stay Warm While Flying

 

When flying at 40,000 feet the air cabin can become cold. Definitely wear layers of clothes so you can put them on when cold, and take them off if you get too hot. Put a blanket over you as well – best under your seat belt so crew don’t wake you during turbulence to tell you to buckle up your seatbelt. Note: Some airlines provide a blanket but not all, so maybe take a small one with you on the flight. You could fold it up to be a pillow if not needed to keep you warm! Take a pair of socks to keep your feet warm. I also like to wear a hoodie on the flight because I can pull the hoodie over my head to keep me warm, block out and light and provide a little privacy.

 

13. Wear Compression Socks

 

Compression socks won’t make you sleep better but wearing a pair can help reduce the effects of getting Deep Vein Thrombosis. This is where blood clots can form in your legs from sitting on a plane for long periods of time dormant. The lack of movement can restrict blood flow and cause Deep Vein Thrombosis. Compression socks can also help keep your legs warm.

 

14. Advise Crew Not to Wake You

 

You can advise the crew that you don’t want to be woken during meal times (and at other times like during turbulence). I have heard that some airlines provide a do not disturb sticker you can put on your chair or yourself to let crew know you want to sleep through a meal service. How cool is that!

 

15. Pack Toiletries for Comfort in Economy Class

 

For your own comfort in your economy class seat take toiletries on the plane with you. Some airlines would hand out toiletries to guests flying with them, and they often do if you are flying first class or business class, but unfortunately in economy class, this isn’t always the case. So take your own. Taking toiletries onboard your flight in a small toiletry bag will help you keep your bed-time routine up before you sleep. And just having access to your toiletries can really help keep you relaxed. Like lip balm for your lips if they become dry. Eye drops as the recycled cabin air can be very drying on your eyes. Also some face wipes to freshen up not only your face but other parts of your body. Deodorant for under your arms. And a toothbrush and toothpaste to freshen the mouth. A hair brush and/or comb also. Believe me, these things can help you feel refreshed, relaxed and comfortable so you can get some sleep. And again after you wake up.

 

16. Stay Hydrated

 

Ensure you drink enough water before and during your long-haul or overnight flight. Planes and airports are enclosed areas and don’t always have the freshest air – this can dehydrate you. Therefore, drink plenty of water – but not too much close to the flight or during the flight that you need to go to the bathroom a lot.

 

17. Use a Sleep Aid

 

On long-haul or overnight flights I have used a sleeping aid. Yep, even though I prefer the natural herbal relaxant of Valerian, I have also used a prescribed sleeping tablet. A couple of times in fact. I’ve used them on long-haul flights between Australia and the UK. The leg of an overnight flight to Europe between Asia and the UK is around 15 hours and taking a tablet a couple of hours in often gives me 4-6 hours of sleep.

 

Are You Ready to Get Sleep on a Plane?

 

I cannot guarantee you will fall asleep fast on a plane but hopefully, with my tips you will feel relaxed enough to get some sleep on your flight. If you didn’t get much sleep on the plane, then lets hope you have accommodation booked so you can get to it fast and get some sleep. I book my accommodation for a bed in a hostel through HostelWorld and a hotel room via Booking.com. Happy Flying.

If you have any other tips for getting sleep on a plane, I would love to hear in the comments following.