Published by FlyHugz. We make travel pillows and sleep accessories, so we mention them where they fit. The rest is general advice that works with any gear.
Sleeping on a plane is hard because almost everything works against you. You sit upright, the cabin is bright and loud, and your head has nowhere to go. You cannot fix all of that, but a few small choices make a real difference. Here are 12 tips that help on long flights.
Before you fly
1. Book the right flight and seat
Choose a nonstop flight if you can, so your sleep is not cut in half by a connection. For overnight flights, a window seat gives you a wall to lean on and nobody climbing past you. Avoid seats close to the galley and lavatories, where the light and foot traffic never stop. If the flight is not full, ask at check-in whether a row with an empty seat is available.
2. Start shifting to your destination time zone
Move your bedtime a little closer to your destination in the days before you leave, then set your watch to local time when you board. Try to sleep when it is night where you are going, rather than whenever the cabin lights go down.
3. Dress for sleep
Wear loose, comfortable clothes and comfortable shoes, and bring layers, because cabin temperatures swing. Our guide on what to wear for long flights has more ideas.
4. Keep your sleep kit within reach
Pack your pillow, mask, earplugs and a warm layer in the bag under the seat in front of you, not in the overhead bin. Once the seat belt sign is on you will not want to climb over anyone to get them.
Once you are on the plane
5. Support your head and neck
This is the big one. A common reason for waking up on a plane is your head dropping forward or rolling to the side. Lean your seat back as far as it goes, then use a pillow that holds your chin as well as the sides of your neck. An open U shape leaves the front unsupported, which is why we built the FlyHugz travel pillow as a full 360° memory foam wrap.
6. Block the light
Cabin lights, seatback screens and your neighbor's laptop all tell your brain to stay awake. A contoured sleep mask blocks them without pressing on your eyes. Put your own screen away too. A movie feels harmless, but it is one of the easiest ways to lose your best sleep window. Our travel eye mask guide explains what to look for.
7. Cut the noise
Engine roar is constant, and it is tiring even when you stop noticing it. Soft earplugs for flying take the edge off, and they also help with snoring and crying nearby. Noise-canceling headphones work well too, though they are harder to sleep in if you lean to one side. See our guide to the best travel ear plugs.
8. Stay warm
Cabins get cold once you stop moving, and thin airline blankets rarely help. A travel blanket of your own is warmer and cleaner. Put your seat belt on over it, so the crew can see it is fastened and will not need to wake you. Here is how to choose a travel blanket.
9. Watch what you eat and drink
Skip caffeine for several hours before you plan to sleep, and go easy on alcohol, which tends to make sleep lighter and more broken. Drink water through the flight. A warm caffeine-free drink can be a good cue that it is time to wind down.
10. Get your back and feet comfortable
A rolled sweater behind your lower back helps you sit without slumping. Once you are in the air, you can raise your feet a little by resting them on your bag if it fits under the seat. Follow crew instructions and stow it properly for takeoff and landing.
11. Build a short wind-down routine
Do the same few things each flight: brush your teeth, change into your layers, put the mask on, read for ten minutes. A familiar scent such as lavender on a tissue can help too. Your brain learns the pattern, and it gets easier each trip.
12. Move before you settle
When the seat belt sign is off, stand up and walk the aisle before you try to sleep, then again when you wake. Flex your ankles and stretch in your seat on long flights. If you have a medical condition or a concern about blood clots, ask your doctor for advice before you travel.
Staying comfortable in economy
Economy on a long flight is mostly about planning ahead. Bring your own snacks in case you miss a meal service. Download shows and books before you leave, because seatback screens fail. Charge everything, and keep your power bank in your carry-on. If you are traveling with kids, pack small new activities and bring them out one at a time.
Long flight essentials checklist
- A travel neck pillow that supports your chin
- A sleep mask and earplugs
- A warm layer or travel blanket
- Compression socks if your doctor recommends them
- A refillable water bottle, empty through security
- Snacks, medication and a toothbrush in your personal bag
- Headphones, a charger and a power bank
- A secure travel bag for your passport, phone and cards
See the full travel essentials checklist for everything else.
Common questions
How do you sleep on a plane sitting up?
Recline as far as your seat allows, support your lower back, and use a pillow that keeps your head from dropping forward. Sleeping upright fails mostly because your neck muscles relax and your head falls, so holding your chin matters more than extra padding at the sides.
What is the best travel pillow for long flights?
Look for one that supports the front of your neck, keeps its shape for hours and has a washable cover. Memory foam usually beats inflatable on comfort. You can compare the options in our guide to travel pillows for long flights.
Is a window or aisle seat better for sleeping?
A window seat is usually better, because you have something to lean on and nobody needs you to move. Choose an aisle only if you need to get up often.
Should I take sleeping pills on a plane?
Talk to your doctor or pharmacist before taking anything to help you sleep on a flight, and never mix sleep aids with alcohol. Try any new product at home first, not at 35,000 feet.