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5 Tips for Sleeping on a Plane

5 Tip for Sleeping on a Plane

Photo Credit: Flickr User Benson Kua on Creative Commons License

A few weeks ago I joined my French class for a special dinner to celebrate the end of the term. The group of students dining together was diverse in age and background but we all share a common interest of travel and, naturally, that’s where the dinner conversation drifted. During our Moroccan feast, we discussed the places we’ve been, where we’re dying to go, and of course, jet lag which can be a struggle for even the most experienced traveler. Earlier this year,  I shared my 5 Travel Tips for Jet Lag but today I want to take it a step further and talk about how to sleep on an airplane.

I’ve never been the best at sleeping on planes but over the years I’ve found a few strategies that help me get some shut eye.  I try to be realistic and aim for a few short naps instead of prolonged periods of deep rest. On an overnight flight, I try to stay awake until dinner is served and once the meal service is finished I take melatonin and start watching a movie or reading a book to relax. I make myself as comfortable as possible and focus on just relaxing instead of pressuring myself to fall asleep. When all goes well, I usually drift in and out of sleep for the next few hours of the flight. Here are some other tips for sleeping on a plane:

1. Book the window seat

If you want to sleep on a plane, being able to rest your head against the window is key. It may make it more difficult to get out to use the restroom, but the moments of awkwardness are worth it if you can get a few hours of sleep. I once made the mistake of booking the aisle seat on a red eye flight to Italy. Each time I would get situated and start to fall asleep, my pillow would shift and fall into the aisle and I would be startled awake. I learned my lesson and now try to always book the window seat on long flights.

2. Bring your own pillow and blanket

Most international flights will provide pillows and blankets but they are tiny and pretty much worthless (and I tend to question the cleanliness). I always bring my own travel pillow and blanket on long flights. I recommend buying a lightweight pillow and a small travel blanket that folds up compactly. I will still take the airplane provided pillow and blanket and use them to provide extra support for my travel pillow.

3.  Bring a sleep mask and dress comfortably

Use a sleep mask to block out external light and bring noise canceling headphones to take away distractions. I try to dress in loose comfortable clothes (layers are helpful) that are conducive to sleep. I’m not sure about you, but there’s no way I am going to fall asleep in tight jeans. You can always pack comfortable clothes to wear on the flight and then change into something nicer before landing or once you arrive at the airport. I also take off my makeup and slip off my shoes when I’m gearing up for a long flight.

4. Take a sleeping aid or supplement 

I always take a lightweight sleeping pill or supplement such as melatonin when I am hoping to sleep on a flight. It helps me relax and fall asleep without feeling too groggy when I wake up.  Of course, you should talk to your doctor and get his/her approval before trying a new medication or supplement. If you’ve never taken a sleep aid before, make sure to do a trial run at home before taking it on a flight.

5. Stay hydrated 

Make sure you stay hydrated which will help you sleep and lessen the effects of jet lag once you land. Try to avoid alcohol and caffeinated beverages. On a long flight I will drink one small glass of wine with dinner to help me fall asleep but then only drink water until coffee is served before landing.

For even more sleep and travel tips, visit sleep.org (from the National Sleep Foundation) where I join two other travel bloggers to share sleep and travel advice. 

 

Filed Under: Quick & Easy Travel Tips, Travel, Uncategorized Tagged With: airplanes, flying, jet lag, sleep, tips for sleeping on a plane, Travel, travel tips

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Comments

  1. LD Juarez says

    June 22, 2015 at 5:22 pm

    Great tips! I was so thankful years ago to get some similar advice from a colleague who had done a lot of long-distance travel. Sure makes all the difference!
    Reply
    • Jordan Hamons says

      June 24, 2015 at 10:38 am

      Thank you! Sleeping on a plane will never be easy for me but it is so much better when I go in with a strategy (and realistic expectations).
      Reply
  2. Nicole says

    June 22, 2015 at 7:45 pm

    These are fantastic- thanks for sharing!
    Reply
    • Jordan Hamons says

      June 24, 2015 at 10:39 am

      Thank you Nicki!!
      Reply
  3. Natalie A. says

    June 22, 2015 at 11:37 pm

    Regarding water, the day before a big international haul (I.e. L.A. To Sydney), I drink about 4L of water. I try to drink a ton of water early on the day of the flight, as well. If I plan to take an Ambien, I stop drinking a couple hours before the flight & only drink water again after I've slept a solid 10 or so hours. I never get dehydrated & don't have to deal with peeing every 45 minutes, especially while on the Ambien, which makes me really foggy & hallucinate if I am awake.
    Reply
    • Jordan Hamons says

      June 24, 2015 at 10:40 am

      That's a good tip! I'm very bad about staying hydrated when traveling so I will have to try this. Thank you for sharing, Natalie!
      Reply
  4. Amanda | Chasing My Sunshine says

    July 27, 2015 at 1:43 pm

    I cannot agree enough with your first tip. I usually book the aisle seat so I can easily sneak out to the bathroom should I need to go. But then I am always that person who can't keep their head from bobbing everywhere. It must be super comical to watch...not so much to experience! I need a seat belt for my head, good gracious. Haha.
    Reply
    • Jordan Hamons says

      July 28, 2015 at 8:00 pm

      I know, Amanda!! The aisle seat is always so tempting... especially when you're sitting with strangers. I do sometimes choose the aisle on shorter flights... but when I am trying to sleep, the window seat is the only choice!!
      Reply
  5. Steph of Big World Small Pockets says

    September 17, 2015 at 11:56 pm

    It's ALL about the eye mask!
    Reply
  6. Allieodle says

    November 26, 2015 at 1:43 am

    Why bring a sleeping pill
    Reply
    • Jordan Hamons says

      November 27, 2015 at 1:16 pm

      I usually take a mild sleep aid like Simply Sleep from Tylenol. This makes me drowsy and helps me fall asleep when there are distractions and noise surrounding me in the plane. I like to get some sleep on long flights so I can adjust to the local time when I arrive in my destination.
      Reply
  7. Jen Pack says

    December 5, 2016 at 12:43 pm

    I have a red-eye flight coming up for work pretty soon, and I am a little nervous about not being able to get the sleep I need. It's interesting how you point out that staying hydrated will help me sleep better because it will lesson the effects of jet lag. I would have thought that that would make me need to go to the bathroom, but it makes sense that staying just hydrated without having too much would be the ideal way to go about it. I also like the idea to bring a pillow, blanket, and sleep mask. I imagine that there are probably ones special made for flights, so I'll have to do my research to find the best ones!
    Reply
  8. jresquival says

    March 3, 2017 at 6:22 pm

    That's a good tip to book the window seat. That way you have a vertical surface to lean on. I have to fly cross country, and I'm bringing a travel pillow and light blanket with me.
    Reply
  9. Walter P. Snead says

    July 25, 2017 at 12:19 am

    Traveling a long time by sitting in the same place is quite boring. Usually, I fall asleep as soon as I sit on the seat. But strategically there is some inconvenience on the plane instantly after it takes off which makes difficulties to sleep. But these tips you have shared here immensely give an idea to us to have a peaceful sleep on the plane. Thanks for the useful tips!
    Reply
  10. Cristal says

    November 10, 2017 at 12:30 am

    Hello Georgia Bergan. Thanks for sharing this article. As I am planning a trip with my family in the vacations of Christmas, so these tips will be very helpful for me.
    Reply
  11. nick says

    December 5, 2017 at 6:07 am

    Hi .i find it more interesting because sleeping on a plane will never be easy for me but definitely i'll try this on my nxt trip which will be soon i guess. :-)
    Reply
  12. Riya Panday says

    January 4, 2018 at 6:24 am

    Thank you for the valuable information!
    Reply
  13. Vivian Lopez says

    May 9, 2018 at 11:53 pm

    The post is so useful, I learned a lot from it. Thanks for sharing
    Reply
  14. Ken Hwan says

    July 18, 2018 at 10:10 am

    I totally agree that you should talk to your doctor before considering taking any sleep supplements on a flight. My wife and I both have very sensitive pallets, and there are some medications that make us feel sick! If I am ever on a long flight that I want to sleep on, I will definitely talk to my doctor about taking sleep supplements to help me rest!
    Reply
  15. Pooja Malhotra says

    August 13, 2018 at 3:30 am

    what a blog for a sleepy head like me. thanks to the bloggr for educating us. Now i can get a book while flying and doze off reading that.
    Reply
  16. Tehransuite says

    October 28, 2018 at 1:09 am

    A great post Of course, I'm so scared of the plane and I do not think I can sleep in it.
    Reply
  17. vandana says

    January 16, 2019 at 12:56 pm

    All your advice is very good to travel Thank you for sharing!
    Reply
  18. lnx33 says

    July 24, 2022 at 3:51 am

    It was a good article, but I have been afraid of flying and airplanes since I was a child
    Reply

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