How to Sleep Better on a Plane: 10 Tips from a Frequent Flyer

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I used to fly more than 150,000 miles a year, and after spending that much time on airplanes, I’ve seen just about every method and gadget passengers use to try to get some sleep.

Of course, everyone is different. Some people can fall asleep before the plane even leaves the gate, while others, like me, have to work at it. But after decades of frequent flying, I’ve figured out a few things that can make sleeping on a plane a whole lot easier.

Whether you’re taking a red-eye across the country or an overnight flight to Europe, here are 10 ways to help you sleep better on a plane.

1. Bring a good eye mask

One of the easiest ways to improve your chances of sleeping is to block out as much light as possible. Cabin lights, reading lights, seatback screens and even your neighbor’s phone can make it difficult to fall asleep.

Instead of relying on the cheap, scratchy eye masks airlines sometimes hand out on long-haul flights, I bring my own comfortable one. My longtime favorite was a fluffy Lewis & Clark sleep mask, but these days I use a LitBear that my mother-in-law gave me. If you want something that blocks out virtually all light, the Manta Sleep Mask is another popular option. A good eye mask is inexpensive, takes up almost no room and can make a surprisingly big difference.

2. Pack earplugs

Earplugs are one of the smallest and cheapest things you can pack, and they can be invaluable on a flight. They help cut down on engine noise, conversations, announcements and the general hum of an airplane cabin. I always recommend keeping a pair in your carry-on or personal item rather than buried in your suitcase.

3. Use noise-canceling earbuds or headphones

Earplugs are great, but sometimes they aren’t enough. If there’s a crying baby, a loud conversation nearby or constant cabin noise, noise-canceling earbuds or headphones can be a lifesaver. I like to listen to relaxing music, white noise, an audiobook or something else that helps me wind down. Just make sure whatever device you’re using is charged before boarding, especially on a long overnight flight. And don’t forget to download your music, podcasts, audiobooks or meditation tracks before you leave home in case the plane’s Wi-Fi isn’t working.

4. Wear comfortable clothes and dress in layers

Airplane temperatures can be all over the place. One minute you’re freezing and the next you’re wondering why the cabin suddenly feels like a sauna. That’s why I always recommend dressing in comfortable layers that are easy to add or remove. On long-haul flights, some frequent business travelers change out of their work clothes after takeoff and into something more comfortable. You don’t necessarily need to bring pajamas, but loose-fitting clothing, a sweatshirt or sweater and a comfortable pair of socks can make it much easier to settle in.

5. Keep your seatbelt visible

Here’s a simple trick that can keep you from being unnecessarily awakened: Fasten your seatbelt over your blanket or outer layer of clothing. If the seatbelt sign comes on while you’re sleeping, flight attendants need to make sure you’re buckled up. If they can clearly see your seatbelt, they won’t need to wake you to check.

6. Bring your own food and water

If your goal is to sleep, don’t let the airline’s meal schedule dictate when you can close your eyes. On an overnight flight, I often prefer to eat before boarding or bring something with me so I don’t have to wait for the meal service.

Depending on the flight, it can be well over an hour after taking off before the crew starts serving food. Bring an empty reusable water bottle through security and fill it before boarding or buy a bottle of water in the terminal. Staying hydrated is important, but I also wouldn’t overdo it right before trying to sleep unless you want to spend half the flight getting up to use the bathroom. And while a glass of wine might seem like a good way to help you fall asleep, alcohol can interfere with the quality of your sleep and contribute to dehydration.

7. Choose a window seat

If sleeping is your priority, I usually recommend a window seat. You have something to lean against, you control the window shade and, most importantly, you don’t have to get up every time one of your seatmates needs to use the bathroom.

Before choosing your seat, check your airline’s seat map and a site like AeroLOPA, which has detailed aircraft seating charts. Pay attention to seats near bathrooms and galleys since those areas tend to have more light, noise and foot traffic. If you know you’re going to sleep for most of the flight, a window seat away from those high-traffic areas is usually your best bet.

8. Let people know you want to sleep

If you don’t want to be awakened for a meal or drink service, politely let the flight attendant know before you go to sleep. You can also mention it to your seatmate, especially if you’re in an aisle or middle seat. If you’re sitting by the window and your seatmate plans to sleep too, even better. Everyone can settle in without wondering who’s going to need to climb over whom two hours later.

9. Bring a travel pillow or something comfortable to lean on

There are countless travel pillows on the market, from traditional U-shaped neck pillows to inflatable pillows and newer designs that wrap around your neck or attach to the seat. I’ve tried a number of them over the years and the truth is that there’s no single travel pillow that’s best for everyone. Here’s my picks for neck pillows.

The important thing is to find one that’s comfortable for the way you sleep. A lightweight blanket, shawl or oversized sweater can also help. Some airlines still provide blankets on long-haul flights, particularly in premium cabins, but I wouldn’t count on having one. If you tend to get cold, bring something you know will keep you comfortable.

10. Be very careful with sleep aids

I’m personally not a fan of taking sleeping pills. I prefer to remain aware of my surroundings in case of turbulence or an emergency, and I never recommend experimenting with a new medication for the first time at 35,000 feet. Some travelers use melatonin or prescription sleep medications, but these aren’t right for everyone and can have side effects. Alcohol can also interact dangerously with some medications. If you’re considering taking a sleep aid for a flight, talk to your doctor first and find out whether it’s appropriate for you. And never take more than directed just because you aren’t falling asleep as quickly as you’d hoped.

Bonus tip: Start thinking about sleep before you board

One thing I’ve learned over the years is that getting decent sleep on a plane starts before you get on it. If you’re racing through the airport, stressed out, hungry, dehydrated and trying to answer emails right up until takeoff, it’s going to be much harder to suddenly switch your brain into sleep mode.

For an overnight flight, I try to get settled as quickly as possible. Have everything you’ll need for sleeping within reach before you board: eye mask, earplugs, headphones, charging cable, sweater, pillow and water. That way, once you’re in the air, you’re not digging through the overhead bin trying to find something.

No airplane seat is ever going to feel quite like your bed at home, but a little preparation can make the difference between arriving completely exhausted and getting at least a few decent hours of sleep.

What works for you? Do you have a favorite travel pillow, sleep mask or other gadget that helps you sleep on a plane? Leave your tips in the comments below.

*This post was originally published in 2013 but has been updated.

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