Let’s face it, sleeping on a plane can be an absolute nightmare. We’ve all been there, stuck in the middle seat, knees knocking, neck cricking. And all this while the person next to us snores like a freight train.
But it doesn’t have to be this way! With a few nifty tricks up your sleeve, you can actually get some decent shut-eye at 35,000 feet. Let’s learn a little more, shall we?!
1. pick the right seat
For starters, when it comes to sleeping on a plane, seat selection is key. If you can, book a window seat. Not only do you get something to lean on, but it also minimises the risk of you being disturbed by other passengers climbing over you to get to the loo. If you do happen to be stuck with an aisle or middle seat, don’t despair – there are still ways to make it work.
2. dress comfortably
Forget about looking stylish – getting some sleep on a plane requires dressing for comfort. Loose, breathable clothing is your best bet. And don’t forget to layer up because planes can go from feeling tropical to resembling the arctic pretty quickly. A snuggly oversized hoodie or a lightweight jacket can also be handy for doubling up as an extra pillow or blanket.
3. bring your own pillow
Airline pillows are about as supportive as a wet noodle – and that’s if you’re even offered on in the first place. So, we recommend bringing along a travel pillow that actually supports your neck. The U-shaped ones are pretty popular but find one that works for you. Some people swear by the inflatable ones and on the plus side, they’re easy to pack.
4. noise-cancelling headphones or earplugs
Planes are noisy, and that constant hum paired with several snoring neighbours can make it hard to drift off. Noise-cancelling headphones are the game-changer you’ve been dreaming of. If you don’t want to shell out for a pair, good old earplugs do the same thing. And if you’re using headphones or ear buds, play some soothing music or a white noise app and you’re golden.
5. eye mask
If you’re wondering how to sleep on a plane, we’re here to tell you that an eye mask is a must-have. It helps to block out all those cabin lights and the flickering screens around you.
Top tip: Look for an eye mask that’s soft and contoured so it doesn’t press against your eyes.
6. mind your meals
What you eat before and during your flight can affect your ability to sleep too. Steer clear of heavy, rich foods and go easy on the caffeine and alcohol. A light snack with some protein, such as a yoghurt or a bag of popcorn, can help you stave off hunger without making yourself too full to sleep.
7. hydrate, hydrate, hydrate
Have you ever noticed how incredibly drying planes actually are? This is because planes have very low humidity levels (1). So be sure to drink plenty of water. But don’t drink so much that you’re up every hour needing a wee!
A good rule of thumb is to drink a glass of water for every hour that you’re in the air (2).
8. stretch it out
Before you board the plane, take a couple of moments to do a few stretches to loosen up. And during the flight, take advantage of any opportunity to move around a little. A quick walk up and down the aisle can prevent stiffness and could be just the ticket to help you relax when you arrive back in your seat.
9. use a blanket or scarf
If you’re lucky enough to be flying with an airline that provides blankets, bear in mind that they’re likely to be thin and scratchy – not soft and warm. So, why not bring your own blanket? Or – if a blanket feels too much of a commitment for your restricted carryon luggage allowance – a large, soft scarf you can use as a blanket is fine too. This can make a world of difference when it comes to staying warm and comfortable while you try to catch some zzzs in the clouds.
10. recline (but do be considerate)
Reclining your seat can make sleeping easier but don’t forget about the person behind you. Avoid slamming your seat back without warning. A quick glance or a polite heads-up can help prevent any mid-flight drama.
11. relax and breathe
Sometimes the best way to fall asleep is to simply focus on your breathing. Try a few deep breathing exercises to calm your mind and body. Some apps – such as Headspace or Calm – even have great guided meditations that are specifically designed to help you fall asleep.
12. plan your sleep schedule
If you’re heading on a long-haul flight, try to align your sleep with your destination’s time zone. It might mean staying awake a bit longer or trying to sleep earlier than usual, but doing this can help to reduce jet lag.
sleeping on a plane: our final thoughts
Sleeping on a plane might never be as comfy as your bed at home, but with a bit of prep work and the right sleep accessories, you can make it a whole lot better. So next time you’re jetting off, follow these tips and you might just land feeling refreshed and ready to go.
Happy travels and sweet dreams! Until next time, eve sleep.