Tips for Getting a Restful Sleep on a Plane in Economy Class

For many people, flying can be a stressful and uncomfortable experience, especially when traveling in economy class. Long flights can be particularly challenging, as it is difficult to find comfortable positions to rest or sleep. However, there are several tips and tricks that can help you get some shut-eye on a plane.

Choose the Right Seat

The first step to sleeping on a plane in economy is choosing the right seat. Some seats are better than others for sleeping. If possible, choose a window seat so that you have something to lean against while you sleep. Avoid seats near the galley or lavatory as they tend to be noisy and busy throughout the flight.

Avoid Middle Seats

Middle seats should also be avoided if possible because they offer no space for stretching out your legs or leaning against anything during your nap time.

Pick an Exit Row Seat

Exit row seats tend to have more legroom making them ideal if you need extra space while trying to sleep.

Dress Comfortably

Another important factor that contributes significantly to good quality sleep is wearing comfortable clothing. You don’t want tight-fitting clothes restricting blood flow or causing discomfort in any way whatsoever; instead opt for loose fitting breathable outfits like cotton shirts and pants which will keep you cool during long-haul flights.

Bring Your Own Blanket

Most airlines provide blankets but bringing your own blanket helps ensure comfortability regardless of how cold the cabin temperature gets.

Create A Sleep Environment

Creating an environment conducive enough for good quality rest can make all of the difference between getting proper sleep and staying up all night.

Noise-Cancelling Headphones/Earplugs

Noise-cancelling headphones work wonders when it comes to shutting out the world and all of the noise that comes with it. If you don’t have headphones, earplugs are an excellent alternative.

Eye Mask

The bright lights on a plane can make it difficult for you to fall asleep. An eye mask will help block out any light and allow your body to relax.

Taking a Sleeping Pill

If everything else fails, consider taking a sleeping pill. However, it is important to consult your doctor before using any medication especially if you suffer from underlying medical conditions.

Melatonin Supplements

Melatonin supplements are readily available over-the-counter and can be used as an excellent natural sleep aid that helps regulate sleep-wake cycles.


With these tips in mind, getting quality rest on a long-haul flight should no longer be considered impossible. Consider choosing the right seat, dressing comfortably, creating a good sleep environment and using natural aids such as melatonin supplements or sleeping pills when necessary; by doing so you’ll increase your chances of having much-needed rest during flights in economy class.