10 Tips For Sleeping Better On Planes

Man With Sleep Mask On Airplane — Photo by Andrey Popov on Adobe Stock

Airplane cabins aren’t exactly known for their slumber-inducing qualities. But no worries for those who find trouble sleeping on airplanes! With these ingenious travel hacks, you’ll transform your cramped coach seat into a sleep sanctuary. From strategic seat selection to mastering the power nap’s power, we’ll equip you with the knowledge to arrive at your destination feeling rested and ready to conquer your adventures.

Bring Your Own Neck Pillow

a person is sleeping on an airplane with their eyes closed — evrim ertik from Getty Images Signature

A neck pillow is your secret weapon for conquering airplane sleep. This trusty travel companion provides essential head and neck support, ensuring you wake up refreshed and ready to conquer your destination. Whether you’re a side sleeper or prefer to curl up, a well-chosen neck pillow can transform your cramped airplane seat into a cozy cocoon. So, don’t underestimate the power of this small but mighty travel accessory – it might just be the key to unlocking a restful flight.

Use Noise Cancelling Ear Plugs

a person is sitting in an airplane seat with their eyes closed — FotoHelin from FotoHelin Images

Noise-canceling earplugs work wonders at blocking engine roars, chatter, and other unwanted sounds. Whether you’re a light sleeper or want uninterrupted relaxation, earplugs can be a lifesaver. Invest in a good pair with a comfortable fit and effective noise reduction. Your ears (and your sanity) will thank you!

Limit Alcohol and Caffeine Intake

a glass of white wine and a cup of coffee on a table — w3design

Many travelers turn to caffeine or alcohol to stay awake or unwind on a flight, but these beverages can actually disrupt your sleep cycle. While that morning coffee might give you a temporary boost, the caffeine can linger in your system for hours, making it difficult to fall asleep later. Similarly, alcohol might induce drowsiness initially, but it can disrupt your sleep patterns throughout the night, leading to a less restful experience. To optimize your sleep on board, consider swapping these stimulants for hydrating beverages like water or herbal tea.

Stay Hydrated

a bottle of water is being poured into a glass — FMNG from Getty Images

Most people don’t realize cabin air can dehydrate, leading to dry skin, headaches, and fatigue. You can overcome that by drinking plenty of water throughout your flight. Bring an empty reusable bottle to refill at water fountains or ask flight attendants for refills. By staying hydrated, you’ll arrive at your destination feeling refreshed and ready to explore.