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How to Sleep Better on a Plane

How to Sleep Better on a Plane

Let’s not sugarcoat it: sleeping on a plane sucks. You're stuck in an upright chair, surrounded by strangers, wrapped in a blanket thinner than a napkin, with a crying baby on one side and someone watching Fast & Furious at full volume on the other. Ideal sleeping conditions? Not even close. But when you're facing a red-eye, a long-haul international flight, or just want to avoid arriving at your destination feeling like a zombie, you have to try. The good news? You can make it bearable — even borderline decent — if you know what you’re doing. Here’s your zero-BS guide to sleep better on a plane, no magic pills or delusional tips required.

1. Pick the Damn Right Seat

Let’s get this out of the way: where you sit matters a lot to sleep better on a plane
  • Window seat = top choice. You get a wall to lean on and no one wakes you up to pee.
  • Middle seat = sleep death. Avoid unless it’s your only option or you're just into suffering.
  • Back of the plane? Noisy. Bumpy. Last to get off. Pass.
  • Near the bathrooms? Just no.
If you're flying business class? Enjoy your flying bed. For the rest of us, choosing the window and praying for quiet neighbors is the move.

2. Bring Your Own Sleep Survival Kit

Airlines are not in the business of helping you sleep well. That “pillow” is a joke. That blanket feels like recycled tissue paper. What you actually need to sleep better on a plane :
  • A legit neck pillow (memory foam, not the $9 airport one that does nothing)
  • Noise-canceling headphones or at least good earplugs
  • A sleep mask (because people will open their windows at sunrise)
  • Something warm — hoodie, blanket, scarf, or travel blanket
Bonus item: compression socks. Not sexy, but your legs won’t feel like bricks after an overnight flight.

3. Dress Like It’s Nap Time, Not a Runway

If you’re trying to sleep in skinny jeans and a button-up, that’s your first mistake. Plane clothes = soft, stretchy, breathable. Hoodies, joggers, loose tees. You’re not here to impress anyone — you’re here to survive the flight. And for the love of comfort, wear slip-on shoes. You do not want to be wrestling with laces at security or mid-flight when you want to relax.

4. Don’t Eat the Meal If You Don’t Have To

That in-flight meal? It’s usually lukewarm pasta and mystery meat served two hours after takeoff, just when you're finally starting to doze off. Skip it. Eat before boarding. Something light. Something that won’t bloat you or leave you regretting your life choices at 2 a.m. over the Atlantic. Also — lay off the caffeine. And the booze to sleep better on a plane. Yes, a glass of wine might feel relaxing, but alcohol messes with sleep and dehydrates you. Water is your friend. Just don’t overdo it — no one wants to make 5 trips to that tiny bathroom.

5. Shut the World Out

Planes are full of noises you didn’t ask for: babies, coughing, people opening snacks with the force of a thousand suns. Block. It. All. Out. White noise playlist to sleep better on a plane. Rain sounds. Meditation app. Whatever works. Just drown out the chaos. If you can’t afford noise-canceling headphones, decent earplugs are the next best thing — and way cheaper.

6. Fake a Bedtime Routine

Your brain doesn’t know you’re in a flying tube — it just knows when you start doing bedtime stuff. So do it.
  • Brush your teeth in the airport bathroom before boarding
  • Use face wipes, lip balm, eye drops — whatever makes you feel human
  • Throw on your hoodie, pop your sleep mask on, and get quiet
It’s not magic, but it tricks your brain into thinking it’s time to shut down.

7. Don’t Expect 8 Hours. Lower the Bar.

You’re not going to sleep like you do in your own bed. That’s reality. Instead, aim for short naps. If you get a solid hour or two? That’s a win. Even broken sleep is better than nothing. If you’re the anxious type who can’t sleep sitting up, accept it. Focus on resting your eyes, breathing deep, zoning out — you might still get some restorative rest, even if you don’t fully crash.

Final Thoughts

Let’s be real — plane sleep will never be perfect. But it doesn’t have to be miserable. To sleep better on a plane, get your seat right. Dress like you care about your own comfort. Pack the essentials. Skip the distractions. Shut out the noise. Set low expectations — and celebrate any shut-eye you do manage to get. At the very least, you’ll land less wrecked than usual. And that’s a win. Check out our website for more details. Also Read: What to Pack in Your Carry-On for Long-Haul Flights