The #1 Way to Improve Your Sleep Quality on a Plane in 2024

Rest Well on Your Next Flight

How to Sleep on a Plane—a dilemma many travelers face. Whether you’re flying for business or pleasure, sleeping on a plane can be challenging due to noise, light, and limited space. Here’s a quick checklist to improve your in-flight sleep quality:

• Wear an eye mask
• Use sleep earplugs or noise-canceling headphones
• Bring a travel pillow
• Stay hydrated but avoid excessive alcohol or caffeine
• Dress in comfortable clothes and layers

Arriving at your destination well-rested is worth the effort. I’m Ben Trapskin, creator of Yawnder, and I’ve spent years researching and improving sleep quality, especially while traveling. Having experienced many sleepless flights, I’ve found effective ways to make in-flight sleeping more comfortable.

Prepare Ahead of Time

Adjust to New Time Zone

Adjusting to your destination’s time zone before you even board the plane can make a big difference in how well you sleep during your flight. Start by gradually shifting your sleep schedule a few days before your trip. If you’re flying east, go to bed an hour earlier each night. If you’re flying west, stay up an hour later. This helps your body slowly adapt and can minimize the effects of jet lag.

Pro Tip: Use a time zone calculator to plan your sleep schedule adjustments. This small step can make a huge difference in how you feel when you land.

Pack a Sleep Hygiene Kit

A well-packed sleep hygiene kit is essential for a restful flight. Here’s what to include:

• Eye Mask: To block out light and signal to your body that it’s time to sleep.
• Ear Plugs or Noise-Canceling Headphones: To drown out cabin noise and conversations.
• Neck Pillow: To support your head and neck, preventing discomfort.
• Skincare Products: The dry plane air can leave your skin feeling dull. Bring compact toiletry bottles with moisturizer and lip balm to keep your skin hydrated.

Compact reusable toiletry bottles, like Cadence Capsules, allow you to bring just the right amount of your favorite serums and moisturizers. This is especially helpful for long-haul flights.

Choose the Right Seat

Selecting the right seat can greatly impact your ability to sleep on a plane. Here are some tips:

• Window Seat: Ideal for those who want to lean against the wall and avoid being disturbed by seatmates. “Choosing the right seat plays a huge role in sleeping on a plane. I usually suggest getting a window seat if possible,” says travel expert Savy.
• Aisle Seat: Better for those who need frequent bathroom breaks and don’t want to disturb others.
• Bulkhead Seat: Offers more legroom but may have less under-seat storage.
• Premium Economy: If budget allows, these seats offer more space and better recline, making it easier to get comfortable.

Tip: Most airlines allow you to select your seat when online check-in opens. If you have a strong preference, consider paying a little extra to secure your ideal spot.

By preparing ahead of time with these strategies, you’re setting yourself up for a better in-flight sleep experience. Next, we’ll discuss how to optimize your in-flight environment to further improve sleep quality.

Optimize Your In-Flight Environment

Control Light and Sound

Light and noise can be major sleep disruptors on a plane. Eye masks are great for blocking out light from reading lamps or screens. Look for a comfortable, high-quality mask that fits well.

Noise-canceling headphones or ear plugs are essential for drowning out engine hum, cabin noise, and crying babies. Invest in a good pair of noise-canceling headphones, which can also double as a way to listen to calming music or white noise.

Tip: Some frequent fliers swear by sound machines. These can help mask unwanted noise and create a peaceful environment. Just make sure it’s a portable, travel-friendly model.

Stay Hydrated

Hydration is key for maintaining comfort and sleep quality during your flight. Drink plenty of water before and during the flight. Airplane cabins are very dry, and staying hydrated helps you avoid headaches and dry skin.

Avoid alcohol and caffeine. Both can dehydrate you and disrupt your sleep cycle. Instead, opt for water or herbal teas, which can be soothing and hydrating.

Tip: Bring your own reusable water bottle and fill it up after passing through security. This ensures you have water on hand throughout the flight.

Dress Comfortably

Comfortable clothing can make a big difference in how well you sleep on a plane. Wear layers so you can adjust to the varying temperatures in the cabin. Planes can go from hot to cold quickly, so having a sweater or cardigan on hand is a good idea.

Comfortable clothing is a must. Opt for soft, loose-fitting clothes that allow you to move and relax. Avoid tight jeans or anything that might dig into your skin.

Sleep socks can also be a game-changer. Warm feet can help you fall asleep faster, so pack a pair of cozy socks to wear during the flight.

Tip: Slip-on shoes make it easier to remove and put back on your footwear, especially during security checks and when you want to get comfortable in your seat.

By controlling light and sound, staying hydrated, and dressing comfortably, you can significantly improve your in-flight sleep quality. Next, we’ll explore how to use sleep aids wisely to help you get the rest you need.

Use Sleep Aids Wisely

When it comes to improving sleep quality on a plane, sleep aids can be a helpful tool. However, use them wisely. Let’s look at three main types: melatonin, prescription sedatives, and natural supplements.

Consider Melatonin

Melatonin is a hormone that helps regulate your sleep-wake cycle. It’s especially useful for adjusting to new time zones and combating jet lag. According to Kahn, “Short-term melatonin use may help shift your circadian rhythm in advance of your travel.”

How to Use Melatonin:

1. Timing: Take melatonin about 30 minutes to an hour before you want to sleep.
2. Dosage: Consult your doctor to get the right dosage for you. Taking too much can cause drowsiness the next day.
3. Test Ahead: Make sure your body can handle melatonin before using it on a flight.

Prescription Sedatives

For those who need stronger sleep aids, prescription sedatives like Ambien, Rozerem, or Tylenol PM can be effective. These medications are more potent but come with their own set of risks.

Pros:

• Stronger Effect: They work quickly and are effective for short-term use.
• Customizable: Your doctor can tailor the dosage to your needs.

Cons:

• Side Effects: These can include dizziness, daytime drowsiness, and cognitive impairment.
• Dependency Risk: There’s a potential for addiction and withdrawal symptoms.

Always consult your healthcare provider before using prescription sedatives. They can help you weigh the benefits and risks.

Natural Supplements

If you prefer a more natural approach, there are several options like herbal teas, essential oils, and supplements.

Popular Choices:

• Valerian Root: Known for its calming effects, valerian root can improve sleep quality.
• Chamomile Tea: Chamomile has soothing properties that help you relax.
• Lavender Essential Oil: Lavender is famous for its calming effects and can be used in aromatherapy.
• Magnesium: This mineral helps relax your body and mind, making it easier to fall asleep.

How to Use Natural Supplements:

1. Herbal Teas: Sip on chamomile or valerian root tea before you want to sleep.
2. Essential Oils: Apply a few drops of lavender oil to your temples or use a roll-on.
3. Magnesium: Take a magnesium supplement as directed on the package.

By considering these sleep aids and using them wisely, you can significantly improve your in-flight sleep quality. Next, we’ll dive into specific in-flight sleep techniques.

In-Flight Sleep Techniques

Buckle Up Over Blanket

One simple trick to avoid being disturbed by flight attendants is to buckle your seatbelt over your blanket. This way, they can see that you’re safely buckled in during turbulence and won’t need to wake you up.

Planes often hit patches of turbulence, and the last thing you want is to be jolted awake to fasten your seatbelt. Fastening it outside your blanket keeps you secure and uninterrupted.

Avoid Heavy Foods

Eating heavy meals before or during your flight can disrupt your digestion and make it harder to sleep. Instead, opt for light snacks like fruits, nuts, or yogurt.

Heavy foods can lead to discomfort and indigestion, which will interfere with your sleep quality. Light snacks are easier on your stomach and help keep you comfortable.

Practice Meditation

Meditation can be a powerful tool to help you relax and fall asleep. Simple breathing exercises and visualization techniques can calm your mind and body.

1. Breathing Exercises: Try the 4-7-8 method. Inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. Repeat until you feel relaxed.
2. Visualization: Imagine a peaceful place, like a beach or forest. Picture yourself there, feeling calm and at ease.

These techniques help reduce stress and promote relaxation, making it easier to fall asleep even in a cramped airplane seat.

By using these in-flight sleep techniques, you can improve your chances of getting restful sleep on your next flight. Next, let’s address some frequently asked questions about how to sleep on a plane.

Frequently Asked Questions about How to Sleep on a Plane

What is the best way to sleep on a plane?

The best way to sleep on a plane involves a mix of preparation and in-flight strategies:

1. Adjust your time zone: Start adjusting your sleep schedule a few days before your flight to match your destination’s time zone. This helps reduce jet lag.
2. Pack a sleep hygiene kit: Include an eye mask, ear plugs, and a neck pillow. These items block out light, reduce noise, and support your neck.
3. Choose the right seat: A window seat allows you to rest your head against the wall and avoid disturbances from other passengers. Bulkhead seats offer more legroom, making them another good option.

What is the best sedative for flying?

When it comes to sedatives, there are several options to consider:

1. Melatonin: This natural supplement helps regulate your sleep cycle. It’s particularly useful for adjusting to new time zones.
2. Prescription sedatives: Medications like Ambien and Rozerem can help you fall asleep quickly. However, consult your doctor before using them.
3. Over-the-counter options: Tylenol PM is a common choice, but it may cause drowsiness even after you land.

Why can’t I sleep on planes?

Several factors make it hard to sleep on planes:

1. Cabin noise: The constant hum of the engines and intercom announcements can be distracting. Noise-canceling headphones or ear plugs can help.
2. Uncomfortable seating: Plane seats are often cramped and not designed for sleeping. A neck pillow can provide extra support.
3. Light: Overhead lights and sunlight from windows can disrupt sleep. An eye mask can block out unwanted light.

By understanding these challenges and taking steps to mitigate them, you can improve your chances of getting better sleep on your next flight.

Conclusion

At Yawnder, we know how important it is to get quality sleep, whether you’re at home or 30,000 feet in the air. Our range of sleep products, backed by expert evaluations, is designed to help you rest better anywhere.

From noise-canceling headphones to comfortable neck pillows, our products are crafted to improve your sleep environment. We also offer melatonin supplements and herbal teas to help you adjust to new time zones and fall asleep faster.

What sets us apart is our commitment to quality and convenience. All our products undergo rigorous testing to ensure they meet the highest standards. Plus, with our direct-to-door shipping, you can have everything you need for a restful flight delivered straight to your home.

Ready to improve your sleep quality on your next flight? Explore our sleep products here and start your journey to better sleep today.

By following the tips in this guide and using the right products, you’ll be well on your way to mastering how to sleep on a plane. Safe travels and sweet dreams!