Getting quality rest on a plane feels like trying to nap in a refrigerated sardine can. Between crying babies, chatty neighbors, and seats that seem designed by someone who’s never seen a human spine, catching some shut-eye at 35,000 feet can feel impossible. But millions of frequent flyers have cracked the code, turning their flights into surprisingly restful experiences.
The difference between arriving exhausted and refreshed often comes down to knowing a few insider tricks that work with your body’s natural rhythms rather than against them. Here are 15 proven hacks to help you sleep better on planes.
Choose your seat like a sleep strategist
Window seats aren’t just for Instagram photos—they’re your ticket to better sleep. You get a wall to lean against, complete control over the window shade, and nobody climbing over you to use the restroom every hour.
The area over the wing tends to be the most stable during turbulence, which means less rocking and rolling while you’re trying to drift off. Avoid seats near the galley or bathroom, where foot traffic and conversation never really stop.
Book red-eye flights strategically
Your body naturally wants to sleep when it’s dark, so work with your circadian rhythm instead of against it. Red-eye flights departing between 9 PM and midnight align with your internal clock, making it easier to fall asleep once you’re airborne.
Plus, these flights are usually quieter since most passengers are also trying to rest. The cabin lights dim earlier, creating that cozy bedtime atmosphere you need.
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Dress like you’re going to bed
Forget trying to look fashionable at 30,000 feet—comfort is king when you want to sleep. Loose-fitting clothes in soft fabrics let your body relax and regulate temperature better than tight jeans or business attire.
Layer up since airplane temperatures can swing from arctic to tropical without warning. Think of it like wearing your favorite pajamas, but ones that won’t embarrass you in the airport.
Master the art of airplane recline
That tiny bit of recline can make a huge difference, but timing is everything. Wait until after the meal service and make sure the person behind you isn’t using their tray table.
Recline slowly and considerately—nobody likes a seat back flying into their face. Even that small angle change takes pressure off your lower back and helps your neck find a more natural position for sleeping.
Bring a proper travel pillow
Those horseshoe-shaped neck pillows you see everywhere aren’t actually the best option for most people. The key is finding one that supports your head without pushing it forward unnaturally.
Memory foam pillows that compress small work great, or try an inflatable pillow that you can adjust to exactly the right firmness. Some seasoned travelers swear by wearing their neck pillow backwards, with the opening at the back of their neck.
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Block out light completely
Airplane cabins are bright, and even tiny LED lights can mess with your sleep hormones. A good eye mask is non-negotiable, but make sure it’s comfortable and blocks light completely around the edges.
Some people prefer contoured masks that don’t put pressure on their eyelids. Pro tip: test your eye mask at home first—discovering it slips off or feels uncomfortable mid-flight is the worst.
Silence the chaos around you
Noise-canceling headphones are worth their weight in gold on flights. They don’t just block engine noise—they create a peaceful bubble that makes sleep much easier. If headphones feel too bulky, try foam earplugs designed for sleeping, which are softer than regular earplugs.
Some travelers use both earplugs and over-ear headphones for maximum silence.
Time your caffeine intake carefully
Coffee might seem like a good idea for an early morning flight, but caffeine stays in your system for 6-8 hours. If you want to sleep during your flight, cut off caffeine at least 6 hours before your planned sleep time.
This means no afternoon coffee if you’re taking an evening red-eye. Your body will thank you when it’s actually ready to rest instead of being wired from that latte.
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Use the bathroom strategically
Make your last bathroom trip right before settling in for sleep, even if you don’t really need to go. Getting up mid-sleep to navigate a dark, turbulent airplane aisle is nobody’s idea of fun.
Plus, you’ll disturb your seatmates and lose that sleepy feeling you worked so hard to achieve. Think of it like the final step in your bedtime routine.
Control your personal climate
Airplane temperatures are unpredictable, so bring layers you can add or remove easily. A light blanket or large scarf can double as a pillow or privacy screen.
Many airlines provide thin blankets, but they’re often not warm enough and sometimes questionable in the cleanliness department. Having your own cozy layer makes everything feel more like home and less like a flying metal tube.
Avoid heavy meals before sleep
Eating a huge meal right before trying to sleep is hard enough at home—it’s nearly impossible on a plane. Your body diverts energy to digestion, making you feel restless instead of sleepy. If you must eat the airline meal, try to finish it at least an hour before you plan to sleep.
Light snacks like nuts or crackers are fine if you get hungry later.
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Create a sleep routine at altitude
Your brain responds to familiar cues that signal bedtime. Develop a mini routine you can do in your seat: put on your eye mask, adjust your pillow, take a few deep breaths, and settle in.
This consistency helps trigger your body’s natural sleep response, even in the weird environment of an airplane cabin. It’s like training your brain to recognize bedtime, no matter where you are.
Position yourself for minimal disturbance
If you’re not in a window seat, try to minimize how much your seatmates will need to disturb you. Keep your essentials within easy reach so you don’t need to dig through overhead bins.
Let your aisle seatmate know you’re planning to sleep so they can grab anything they need first. A little communication goes a long way toward uninterrupted rest.
Use gravity to your advantage
Sleeping sitting up isn’t natural, but you can make it work better by using gravity smartly. Lean slightly forward and rest your forehead on the seat in front of you (if there’s enough space), or lean to the side against the window. Some travelers bring a small pillow specifically to cushion their forehead against the tray table.
It sounds weird, but many people find this position surprisingly comfortable.
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Stay hydrated but not too hydrated
Dehydration makes you feel terrible and can actually make it harder to sleep, but drinking too much water means constant bathroom breaks. Sip water regularly throughout the flight, but reduce intake about an hour before you want to sleep.
Avoid alcohol, which might make you drowsy initially but disrupts sleep quality and leaves you dehydrated. Think of it as finding the Goldilocks zone of hydration.
When jet lag meets jet streams
These sleep hacks work because they address the fundamental challenges of airplane sleep: uncomfortable seating, environmental disruption, and your body’s natural resistance to sleeping in strange places. The best sleepers on planes aren’t necessarily the lucky ones with first-class seats—they’re the people who understand how to work with their body’s needs instead of fighting them.
What used to be a miserable travel experience can become a surprisingly restful part of your journey with the right preparation and mindset.
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