How to Sleep on a Plane? Guide To Inflight Rest!

Traveling can be exciting, but long-haul flights leave us feeling tired and jet-lagged. Learning how to sleep on a plane can make your journey comfortable and help you arrive at your destination feeling refreshed. In this blog post, we will explore effective strategies for getting quality sleep while flying, ensuring you make the most of your travel time. 

Why is Sleeping on the Plane Challenging?

Before we get into any solution, we must understand why sleeping on a plane can be difficult. Airplanes present a unique sleeping environment that is far from ideal. The limited space in economy class can make it hard to find a comfortable position. The constant drone of engines, coupled with occasional announcements and chatter from fellow passengers, creates a noisy environment that can disrupt sleep. 

Moreover, airplane seats are not designed for optimal sleeping posture, often leading to neck and back discomfort. For long-haul flights, the challenge of changing time zones can throw off your body’s natural sleep-wake cycle. Lastly, the cabin environment itself, with its low humidity and pressure changes, can lead to dehydration and discomfort. Further hindering your ability to rest. 

Prepare For Better In-Flight Sleep!

The best way to sleep on a plane is by preparing yourself for the flight and planning everything in advance. When you ask –  “How to sleep comfortably on a plane?” There are two factors that come into the picture: your mindset and how well you prepare for a long journey. Not forgetting the things you bring on board. We have done our research and come to the conclusion that the following tips can help a traveler get better inflight sleep:

1. Choose Your Seat Wisely

Where you sit can greatly impact your ability to sleep on a plane. Window seats are often preferred by those seeking to catch some shut-eye, as they offer a wall to lean against and control over the window shade. This can help create a darker, more sleep-friendly environment. 

Exit rows are another good option, providing extra legroom that allows for more comfortable sleeping positions. However, keep in mind that these seats often don’t recline and can be colder  due to their proximity to the doors.

It’s also wise to void seats near high traffic areas like bathrooms or galleries. These areas tend to have more noise and movement throughout the flight, which can easily disrupt your sleep. 

2. Different Flight Time Zones

If you are traveling to an international destination, you might want to consider the time zone you’re flying into. You must have heard people talk about being jet lagged. Travelers who travel across multiple time zones can cause jet lag, which is a temporary sleep disorder that happens when you travel to two different time-based regions. However, the symptoms usually appear after a couple days of traveling. 

You can minimize the effects of such situations by adjusting your sleep schedule. On the week of the upcoming flight, slowly shift your sleep and wake time by 20-30 minutes in order to align the schedule with the new time zone. Also, avoid taking long naps; this can completely interrupt the entire plan. 

While adjusting to a new time zone, avoid taking unnecessary eating breaks. It is smarter to have your meal in accordance with your new time zone; this way, you can speed up the adjustment process. 

3. Pack Necessary Sleep Essentials

Bringing the right items can help you create a sleep-friendly environment in your seat. An eye mask is essential for blocking out light, whether it’s from the cabin or a seatmate’s reading light. Earplugs or noise canceling headphones can significantly reduce the ambient noise of the plane. 

A travel pillow can make a world of difference in supporting your neck and preventing stiffness. There are various types available, from inflatable to memory form, so find one that works best for you. 

Dressing comfortably is also a key, consider wearing something soft, stretchy, and loose-fitting clothing. Also, bring a warm pair of socks, as airplanes can get chilly, and cold feet can make it harder to fall asleep. 

4. In-flight Entertainment Options

Frequent flyers are familiar with the inflight environment and often bring snacks along, mainly if it’s a long-haul flight. However, binge-eating on snacks, including sugar, and substances like caffeine and alcohol can significantly affect your sleep schedule.

While everyone knows that caffeine is a sleep killer, and alcohol may help you fall asleep quickly. We get it, beverages with a little booze in them can help you get sleepy at the initial stage, but they can leave a negative impact on your sleep cycle. Therefore, consider having something light and soothing that can help you doze off easily, like peppermint tea. 

Also, note that meals with a huge portion of fat may not be a good choice for consumption on board. Thus, it would be better to skip additional snacks before bed. 

With these shared tips, you can easily master the art of sleeping on board a flight. After all, drowsing on a plane is not as bad as it may seem. You only have to pay attention while choosing a seat, consider time zones, pack essential inflight amenities, and dress comfortably for the journey. If you are well-prepared and have the right mindset, you can easily get some Zs while traveling to your dream destination. 

Frequently Asked Questions