Expert Tips for Achieving Restful Sleep on a Plane in Coach

Flying coach can be a nightmare, especially if you’re trying to catch some sleep. With cramped seats, noisy passengers, and uncomfortable temperatures, it’s no wonder why many people dread long-haul flights. However, with the right strategies and tools in place, you can learn how to sleep on a plane in coach comfortably and wake up feeling refreshed.

Packing Essentials

Before getting into the actual techniques of sleeping on a plane in coach, let’s take a look at what packing essentials you’ll need to make your journey more comfortable:

Travel Pillow

Investing in a good travel pillow is essential for sleeping comfortably on planes. There are various types of travel pillows available – from neck pillows to full-body pillows – so choose one that suits your needs.

Noise-Cancelling Headphones or Earplugs

One of the biggest obstacles when trying to sleep on planes is noise. A pair of noise-canceling headphones or earplugs can help block out unwanted sound and create a quieter environment for sleeping.

Sleep Mask

A good quality sleep mask will help block out light from overhead cabin lights or neighboring screens and allow your body to produce melatonin necessary for inducing sleep.

Preparation before Flight

Now that we have our packing essentials sorted let’s talk about some steps that we should take before boarding our flight:

Hydration & Diet

Staying hydrated during flights is crucial as dehydration causes fatigue which makes it difficult for the body to relax enough during flight time. So drink plenty of water over alcohol/ caffeine drinks as they induce dehydration.

Another factor affecting our ability to fall asleep during air-travel is food digestion – avoid having heavy meals prior/while flying as this makes it difficult for us to remain comfortable and lead to stomach-aches. Eating light meals or snacks rich in proteins before flying helps calm hunger pangs without the discomfort.

Seat Selection

Pick the right seat that will allow you to sleep comfortably – preferably by choosing a window seat which gives you a place to rest your head while blocking out any disturbance from passenger traffic.

Sleeping Techniques on Board

Now that we’re all set, here are some useful techniques for sleeping better during air travel:

Relaxation exercises

Doing relaxation exercises like breathing, meditation or yoga can help relax our muscles and reduce stress levels thus making it easier to fall asleep on board.

The 90 Degree Sleeping Technique

This technique involves raising one’s feet using items found onboard such as blankets, pillows so they form a 90-degree angle with the legs stretched straighter; this takes pressure off of our back and neck muscles allowing us to get comfortable enough for proper sleep.

Use Sleep Aids

Some passengers find sleep aids helpful when traveling – these include over-the-counter drugs like Melatonin or prescribed medication that induces drowsiness such as Ambien. It’s important we consult healthcare professionals before taking any medication.


We hope these tips have been helpful in learning how to sleep on planes in coach more comfortably! Remember, getting good rest is essential on long haul flights as it helps combat jet lag and makes arriving at your destination less stressful. By packing essential gear, preparing well beforehand & practicing techniques mentioned- you’ll be able to embrace air travel without sacrificing much-needed rest time!