John Klip - Oct 28 2024
How to Sleep on Long Flights: Essential Tips for a Restful Journey
MGetting quality sleep on long flights can feel nearly impossible with cramped seats, constant noise, and changing time zones. However, with a few strategic tips, you can create a more restful environment and arrive at your destination feeling refreshed.
From reserving the best seat to packing essential sleep aids, this guide covers everything you need to know about how to sleep on long flights and make the most of your journey. Whether you’re a frequent flyer or preparing for a rare trip, these tips will help you get the shut-eye you need at 30,000 feet.
Editor’s Note: As a experienced traveler who has faced the challenges of sleeping on countless long-haul flights, I know firsthand how difficult it can be to get real rest at 30,000 feet. Over time, I’ve honed strategies and gathered practical insights to make even the longest flights more comfortable and sleep-friendly. This article is crafted from both personal experience and research on the best ways to rest on flights, offering tried-and-true tips to help you arrive refreshed and ready for your journey ahead.
Reserve a window seat
MChoosing a window seat gives you more control over your environment and a solid surface to lean against, which can help you find a comfortable sleeping position. With the wall beside you, you’re shielded from the aisle activity and the disruptive bumps of food carts and other passengers passing by. Plus, you can control the window shade, allowing you to reduce glare or avoid light when you’re trying to sleep.
Try to get a seat with an empty spot beside you
MAn empty seat next to you can make all the difference when it comes to comfort. Without anyone right next to you, you’ll have extra space to spread out, adjust your sleeping position, and store personal items within easy reach. Many airlines allow you to check seat availability before boarding, so keep an eye out for empty spots. If the flight isn’t fully booked, don’t hesitate to ask a flight attendant if you can switch to a seat with more room once everyone has boarded.
Book nonstop flights
MThe fewer interruptions, the better chance you have of getting uninterrupted sleep. Nonstop flights eliminate the need to deplane, reboard, and reset your comfort routine. Although nonstop flights may be a bit pricier, they often pay off in sleep quality and overall convenience, especially for long-haul travel where each disruption can set back your rest.
Wear comfortable clothes and comfortable shoes
MComfortable clothing is a must for long flights, as tight or restrictive clothing can make it hard to relax and drift off. Choose loose, breathable fabrics and dress in layers, as airplane cabins can fluctuate between hot and cold. Footwear should be easy to slip on and off, ideally with cushioned insoles for extra support when you’re walking around the cabin. Cozy socks can add another layer of comfort, keeping your feet warm and relaxed as you settle in for sleep.
Use an Eye Mask
MLight can be a significant barrier to getting quality sleep on a flight, especially if you're traveling during the day or near open window shades. An eye mask helps eliminate light and creates a dark, sleep-friendly environment. For maximum comfort and effectiveness, try the FlyHugz Sleep Mask. Designed with soft, breathable materials and an adjustable strap, it provides a snug fit without pressing too hard on your face. Paired with FlyHugz Earplugs and the FlyHugz Infinity Travel Pillow, this sleep mask can be a game-changer, helping you relax and drift off into restful sleep even on the longest flights.
Make sure your seat belt buckle is visible
MTo avoid being woken up by a flight attendant checking your seat belt, keep it fastened over your blanket or jacket where it’s visible. This allows you to stay buckled in without compromising comfort or sleep quality. It’s a small adjustment that can prevent unnecessary interruptions, letting you rest longer and more peacefully.
Don't watch movies
MAs tempting as it may be to binge-watch movies or shows, the blue light from screens can interfere with your natural sleep cycle. Watching a movie stimulates your mind and can make it harder to wind down, especially on long flights where sleep is already challenging. Instead, consider listening to calming music, a guided meditation, or a soothing audiobook. These alternatives can help relax your mind and prepare you for rest without the stimulating effects of screen time.
Limit Screen Time
MThe blue light emitted by screens on phones, tablets, and seatback monitors can interfere with your body’s natural sleep cycle by suppressing melatonin production. Avoid using screens at least an hour before you plan to sleep on the flight. Instead, opt for activities that help you unwind, such as reading a physical book, listening to calming music, or trying a guided meditation. Limiting screen time will make it easier for your mind to relax and improve your chances of getting quality rest during the flight.
Use earplugs
MAirplanes are filled with noises—from the hum of the engines to chatty passengers—which can make it challenging to sleep. A quality pair of earplugs can help block out unwanted sounds, creating a quieter environment for rest. For reliable noise reduction, consider FlyHugz Earplugs. They’re designed specifically for travel, offering comfort and effective noise cancellation, so you can drift off peacefully even in a bustling cabin.
Use a travel pillow
MA good travel pillow is essential for finding a comfortable sleeping position on flights. The FlyHugz Travel Pillow provides excellent neck support and a soft feel, making it easier to relax and avoid waking up with a sore neck. Its flexible design adapts to your preferred sleeping position, helping you stay comfortable for longer stretches. With the right pillow, you’ll have the support you need to fall asleep faster and stay asleep longer, even on long-haul flights.
Have a hot beverage
MA warm drink, like herbal tea or hot water with lemon, can be a comforting addition to your pre-sleep routine. The warmth helps relax your muscles and signals to your body that it's time to wind down. Avoid caffeine, as it can disrupt your sleep cycle and keep you alert longer than intended. Chamomile tea or decaffeinated green tea are excellent options to help you relax, soothe nerves, and ease into a restful sleep.
Pull your carry-on out from under the seat and put your feet on it
MElevating your feet can relieve pressure on your lower back and improve blood circulation, which is especially helpful during long flights. By pulling your carry-on out from under the seat, you create a makeshift footrest that supports a more comfortable position. Be mindful of your carry-on size so it doesn’t obstruct legroom too much, and consider a smaller item, like a travel pillow or a rolled-up jacket, to add support for even greater comfort.
Adjust to the Destination Time Zone
MOne of the best ways to prepare for a restful flight and avoid jet lag is to start adjusting to your destination's time zone before you even board. If possible, shift your sleeping and eating schedules a day or two in advance to align more closely with the local time at your destination. During the flight, try to sleep or stay awake based on the time zone you’re traveling to. This proactive approach helps your body acclimate faster, making it easier to rest during the journey and feel refreshed upon arrival.
Use Sleep-Inducing Scents
MAromatherapy can be a simple yet effective way to create a relaxing environment for better sleep on a flight. Scents like lavender, chamomile, and eucalyptus are known for their calming properties and can help signal to your body that it’s time to rest. Bring along a small travel-friendly bottle of essential oil, a scented sleep spray, or aromatherapy balm. Dab a little on your wrists, neck, or even your travel pillow to create a soothing atmosphere. These scents can help you unwind, reduce stress, and ease into sleep, even in the bustling environment of an airplane cabin.
Conclusion
MGetting quality sleep on long flights is a skill that can transform your travel experience. By planning ahead and incorporating simple strategies—like reserving a window seat, using comfortable travel accessories, and setting the right pre-sleep routine—you can significantly improve your rest in the air.
Remember, even small adjustments, like using FlyHugz Earplugs to block out noise or the FlyHugz Infinity Travel Pillow for added support, can make a big difference. With these tips in hand, you’ll be ready to arrive at your destination refreshed, energized, and ready to enjoy the journey ahead. Safe travels!
John Klip
Founder of FlyHugz
John, the founder of FlyHugz, is an entrepreneur with a deep passion for solving travel-related discomfort. His journey into the world of travel pillows began with a personal discovery—finding the life-changing comfort of memory foam pillows during long flights. Driven by his experience and a desire to provide practical solutions, John has become an expert in designing travel products that enhance comfort and improve the quality of travel for countless customers.
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