How to Sleep Comfortably on the Plane: Expert Tips and Tricks

Travelling by plane can be an exciting experience, but it’s not always easy to get a good night’s sleep. The cramped seats, noisy surroundings and bright cabin lighting make it difficult for many travellers to fall asleep on the plane. But with a little bit of preparation and some simple tricks, you can learn how to sleep on the plane comfortably.

Choose Your Seat Wisely

The first and most important step in getting good rest on a flight is choosing your seat wisely. For maximum comfort, opt for a window seat or exit row where you won’t be disturbed by other passengers walking past you or needing to get up frequently during the flight.

Window Seats

Window seats offer the perfect environment for sleeping as they provide something solid against which you can lean your head; the wall of the aircraft. This means that even if there is turbulence or movement around you, your head will remain relatively still.

Exit Rows

Exit rows offer extra legroom which makes it easier to stretch out your legs and find more comfortable positions while trying to catch some zzz’s. Just keep in mind that these seats tend to fill up quickly so book early!

Dress Comfortably

Comfortable clothing is key when looking forward to sleeping comfortably on a plane; no tight jeans or dresses! Choose loose-fitting clothes like sweatpants, leggings (more socially acceptable), t-shirts etc., that allow free movement without restricting blood flow.


– Wear layers: temperatures fluctuate during flights so layering allows flexibility if cold/hot

– Opt for breathable fabrics such as cotton or linen instead of synthetic ones like polyester

– Slip-on shoes are recommended especially since getting them back onto tired feet after removing them could be tough.

Create A Sleep-Friendly Environment

Creating an ideal environment conducive for sleep involves preparing the seat and surroundings to mimic a comfortable sleeping area in your bedroom.

Bring Earplugs/Noise cancelling headphones

Earplugs are an obvious essential when it comes to blocking out noise from chatter or even humming engines. Investing in noise-cancelling headphones is another option which removes sounds altogether, letting you focus on your music or audiobook while helping you drift off without interruption.

Blindfolds/Sleep Masks

Using a blindfold/sleep mask helps create darkness as most flights don’t have complete blackout curtains. This simulates night-time conditions and signals the body that it’s time for sleep making falling asleep easier.

Pack Sleep Aids And Relaxation Techniques

If you’re someone who needs more than environmental adjustments to fall asleep, packing some additional sleep aids might be helpful:

– Melatonin supplements: creates feelings of drowsiness especially with jet lag

– Lavender Essential Oil: has calming effects and can ease anxiety

– Breathing exercises: allow for relaxation & calmness


Sleeping on a plane is not always easy but by choosing strategic seating arrangements, wearing comfortable clothing, creating a conducive environment, and packing some sleep aids; long-haul journeys won’t seem so daunting anymore!