Tips To Help You Rest Comfortably in Flight

Getting a good night’s rest on a plane might seem impossible, but with the right strategies, it can be a smoother experience.

At a Glance

Book night-time flights to sync with your natural sleep rhythm.
Choose seating that fits your sleep needs: window for less disturbance or aisle for easy access.
Prepare a sleep kit with earplugs, an eye mask, and a neck pillow.
Avoid caffeine, alcohol, and heavy meals before attempting to sleep.

Schedule Smart Flights

Align flight times with your regular sleep schedule to increase the likelihood of restful sleep. Book night-time flights that align with your natural circadian rhythm for more effective in-flight rest. This approach can allow your body to naturally adapt, making it easier to fall asleep at the right time.

Select your seat wisely to suit your personal needs. If constantly getting up disrupts your sleep, choosing a window seat can minimize disturbances. An aisle seat is preferable for those who tend to visit the restroom frequently or need to stretch. Consistent light and noise from the aisle can interrupt your sleep, so balance your priorities.

11 Tips for How to Sleep on a Plane. Click the image for more info. https://t.co/Dk8MqEFOwS

— Travel + Leisure (@TravelLeisure) December 12, 2023

Pack Essentials for Sleep

Preparing a sleep kit with essential items can greatly enhance your comfort on a flight. Equip your bag with an eye mask, earplugs, and a travel pillow. As sleep expert Elina Winnel advises, “Wear something comfortable that mimics your sleeping conditions at home…” to enhance overall comfort and signaling to your body that it’s time to sleep.

Manage your consumption before and during the flight by steering clear of caffeine, alcohol, and large meals. Consuming alcohol and caffeine before bed can disturb sleep quality, whereas lighter meals prevent discomfort. Stick to a routine similar to your home one for optimal rest.

Other Sleep Tips

Implementing unusual but effective techniques can calm your mind and ease you into sleep. You can try the ancient martial arts trick where, with closed eyes, you look upwards at a 45-degree angle to relax your mind. Additionally, carrying noise-cancelling headphones with calming music may help with in-flight relaxation.

Stay hydrated by drinking water before boarding. Dehydration can exacerbate fatigue, but over-hydration may necessitate frequent restroom visits, disrupting sleep. Find a balance to maintain hydration without interrupting sleep.

With these strategies, your next flight can be a much-needed break, ensuring you arrive at your destination well-rested and ready to explore.