How to Sleep on a Plane: 10 Tips That Actually Help

Sleeping upright in a narrow seat is nobody's idea of a good night. You can't change the seat, but you can change almost everything around it. These are the habits we come back to on every long trip.

Before you fly

1. Pick your seat with sleep in mind

A window seat gives you a wall to lean on and means nobody climbs over you. If you need to get up often, an aisle seat may suit you better. We cover this in more detail in our guide to the best seat for sleeping on a plane.

2. Dress for a long nap

Soft, loose layers are easier to sleep in than anything tight at the waist. Cabins can swing between warm and cool, so bring a layer you can add or take off without standing up.

3. Go easy on caffeine and big meals

If you plan to sleep soon after take-off, a lighter meal and less coffee in the hours before boarding can make it easier to drift off.

4. Pack your sleep kit where you can reach it

Keep your pillow, mask, earplugs and a water bottle in the bag under the seat in front of you, not in the overhead bin. Once the seatbelt sign is on, you won't want to dig for them.

On board

5. Support your head, not just your neck

The classic problem with sleeping upright is the head drop: you nod off, your head falls forward or sideways, and you wake up. A pillow that supports the side of your head and chin helps keep you in a comfortable position. Our Travel Pillow is an inflatable collar with three air tiers that surround your neck and sit under your chin; the Travel Pillow Plus adds a fourth tier for a taller hold. Both are ready in about 30 seconds with the attached hand pump.

6. Block the light

Cabin lights, screens and the sun through a window all tell your brain it is daytime. An eye mask that sits comfortably without pressing on your eyes makes a big difference.

7. Cut the noise

Engine hum, announcements and conversations add up. Foam earplugs or noise-cancelling headphones with calm audio help many travelers relax.

8. Recline gently and keep your back supported

A small recline takes pressure off your lower back. A rolled-up jumper behind your lower back can help if the seat feels flat.

9. Fasten your seatbelt over your blanket

If you sleep with a blanket, buckle your seatbelt on top of it so the crew can see it and won't need to wake you during turbulence.

10. Move when you are awake

When you do wake up, stretch, roll your shoulders and take a short walk when it is safe to do so. Drinking water during the flight also helps you feel better when you land.

Build a routine you can repeat

The more often you follow the same steps (mask on, earplugs in, pillow on, seat reclined), the more your body learns that this means rest. Try it on your next flight and adjust what works for you.

GoLivUP travel pillows and sleep masks are comfort products, not medical devices. If you have a neck, back or sleep condition, talk to your doctor before you fly.

Photo: Artem Korolev on Unsplash