How to Sleep On The Plane: 8+ Tips For Sleep Better

Do you have a hard time flying? Do you want to find ways to make the whole experience better? Here are a couple of tips and tricks you can use to help you sleep better throughout your entire flight.

An estimated sixty million people in the United States suffer from chronic sleeplessness. If you are among these groups of people, then flying must feel like hell to you, especially if you are caught on a long-distance flight, and you have no other option but to get on it.

Every time you get on this flight might seem like a frightening experience; however, you shouldn't fret. We have a couple of tricks up our sleeve that could help you have a more tolerable experience. There is no way you can stay awake throughout the whole flight. So, what are these tips and tricks you can use to have a fantastic experience?

Tips and Tricks You Can Use to Sleep Better in a Plane

Book a Red-Eye

sleep cycle synced with flight

You should book your flights to sync with your sleep cycle. Doing this will help you sleep throughout the entire flight. If you have your sleep cycle synced with your flight, you'll be able to sleep better if you employ some of the other tips recommended below.

Read more, Why You Need to Adopt the Uberman Sleep Cycle.

Exercise and Wear Yourself Out Before Your Flight

jogging Before Your Flight

Exercising before your flight will help you reduce the amount of residual energy stored in your body when you need it most. Be sure to do some jogging at least three hours before your flight. Doing this helps your body spend all this surplus energy and adrenaline, leaving you worn up and ready to sleep for more than a couple of hours during your flight.

Choose Your Seat Wisely

If you want the flight to be as pleasant as possible, you should get a window seat because it's the perfect spot. The window spot allows you to relax and sleep for however long you want without the frustrations of having to excuse passengers who have to go to the lavatories- sleep advisor.

Choose window Seat at flight


Choosing the middle or exit row seats means that you’ll have to get up every time someone has to stretch or go to the bathroom. The window seat will also help you have some control over the window shade, which will help you sleep better during the flight if you keep it closed most of the time.

Invest in Some Noise-Canceling Headphones

Noise-canceling headphones

Getting some noise-canceling headphones will help you get some much-needed shut-eye, especially if you have some trouble sleeping. Noise-canceling headphones block out most of the background noises helping you sleep better for most of the flight.

Related, Are Noise Canceling Headphones Worth the Added Expense?

Cut Down on Your Carry-Ons

It would be better for you to limit the number of carry-ons you go with on your flight because they might end up under your feet, which might restrict your active space and, in turn, your sleeping space. You should also arrange your items so that you have what you need to be most accessible to you.

Cut Down on Your Carry-Ons

You should place a few necessities that would help you manage your flight, such as magazines and some snacks, in a more accessible space so that you can get to them more easily. You should also get what you need and from your bag- before storing them in the bag compartment- and keep them in the back of the seat in front of you so that they are more accessible instead you need them.

Avoid Caffeine, Alcohol, and Sugar

While caffeine keeps most people awake, the effects of alcohol are debatable. You should avoid caffeine and drinking at all costs if you feel like they make you more active. During this time, you need to stay sober and steer free of any stimulants that might keep you awake during the flight- Wikipedia.

Avoid Caffeine and Alcohol

It would be best if you also avoided sugary stuff. Most snacks are fille with sugary additives that might keep you active and prevent you from sleeping during the entire flight. Avoiding sugary stuff and, instead, eating fruits and salads will help you reduce your sugar cravings and provide your body with the necessary nutrients that you may miss during the entire flight.

Wear Comfortable Outfits

You should wear comfortable outfits that don't constrict your movements and also at the same time, promote healthy blood circulation. Doing this will help you sleep better, whichever way you turn, and ensure that all your organs get maximum oxygen supply.

Wear Comfortable Outfits

If you wear comfortable clothes during your flight, you'll have proper blood circulation, reducing the effects of jet lag and the headaches that may ensue after the flight. You’ll have an easier time sleeping through the flight and also get to enjoy your flight experience throughout the entire time.

Have a Travel Pillow and Some Face Masks

You should have a trusted travel pillow and eye masks that'll help you sleep better at night. These, added to the effects of your trusty noise-canceling earphones, will help you sleep better during the entire flight- sleep advisor.

Choose window seat

They'll help you feel as comfortable as you possibly can during the flight, and they'll provide a bonus, especially if you are in the first class. If the travel pillows are comfortable, they'll make you feel relaxed and at home, which will go a long way to ensure that you have a happy and calm flight.

Stay Relaxed

It won't help if you have any fears about flying, and if you do, you won't be able to sleep at all. The best thing for you to do is to make sure that you've come to terms with all of your fears. If you are afraid of flying, heights, and many other phobias that deal with aviation, you won't have a great experience, and you won't sleep better.

Stay Relaxed during flight

The next best thing for you to do is prepare yourself in advance and make yourself as comfortable as possible during the entire flight.


Most people have to sleep most of their flight because what else would you do during the entire time? However, you have to be prepared in advance if you want to have a calming and, possibly, sleep experience during the whole time. It would be best to consider all of the tips and tricks listed in this article to ensure that you can get the best flying experience. As always, sleep well, stay healthy.

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