10 Tips for Sleeping on a Plane

Travel can be exhausting but it doesn't have to be, thanks to our 10 tips for sleeping on a plane! Sleeping on an airplane can be challenging with all of the distractions from other passengers, but there are ways you can prepare so you can catch some shut-eye between takeoff and touchdown.

1. Keep Your Cool

Our body's sleep cycles respond to cooler temperatures and people tend to sleep better between 60 and 67 degrees Fahrenheit. Staying cool while on a plane can be difficult, but not challenging if you're prepared. We suggest wearing layers of light clothing that can be removed to cool down if needed. Research on people with insomnia shows that using a cooling cap can help lower your body temperature to help with sleep.

2. Pick A Window Seat

This tip for getting sleep on an airplane is more common sense than science. Picking a window isn't going to help you fall asleep faster, but it can help you stay asleep. By sitting by the window you won't be disturbed by other passengers in your row if they need to move about the cabin for any reason. That means more sleep for you, even if the person you're sitting next to keeps making trips to the bathroom.

3. Turn Off Electronics

You already need to turn off your laptops and put your phone on airplane mode for takeoff, but turning your electronics completely off during your flight can help you fall asleep faster. Electronics like our phones, tablets, and laptops all emit blue light. Researchers at Harvard tell us that blue light blocks the production of the sleep hormone melatonin. Avoiding blue light while on the plane can help your body produce melatonin, encouraging natural sleep, even at 20,000 feet in the air

4. Support Your Lower Back With A Pillow

There are a few different sleep positions, and sitting is not one of them. Sleeping while sitting on a plane can be made easier with proper support in your lower back. There was a study on the effectiveness of using a lumbar support pillow on posture and comfort. It concluded that using a lumbar pillow can help reduce back pain and increase comfort when used for long periods of sitting, like when on a plane. Propping yourself up with the proper lumbar travel pillow can help you rest more comfortably while traveling.

5. Wear An Eye Mask To Block Out Light

Another way to avoid blue light, as well as other types of light, for better rest on a plane is to wear an eye mask that blocks out light. Research on light and sleep shows that even regular room light can suppress melatonin. By using an eye mask you can trick your body into thinking it's nighttime, even during the day. This way, you can sleep while you travel no matter what time it is.

6. Wear Noise-Canceling Headphones

When it comes to airplane sleeping, blocking out noise is beneficial just like blocking out light. Noise-canceling headphones are great for tuning out the sound of the plane and the sounds of other passengers to help you fall asleep faster and stay asleep during your flight.

7. Use A Neck Pillow

Sleeping on a plane can be a pain in the neck, literally, but it doesn't have to be. Surveys report that a U-shaped neck pillow will help reduce head movements. By keeping your head in place, you're more likely to be comfortable to fall asleep and more comfortable to stay asleep.

8. Say No To Drinks

Say no to drinks of any kind before and during your flight. This way you won't have to wake up and go to the bathroom. Avoiding drinks with caffeine will also help you fall asleep faster.

9. Take Advantage of Aromatherapy

Certain smells, like lavender, for example, are scientifically proven to help people sleep. Taking lavender or another type of essential oil that promotes sleep on the plane can help you sleep. It might even help the people around you sleep too!

10. Try A Pair Of Sleep Socks

Studies report that sleep socks can warm the feet increase sleep efficiency, reduce sleep awakenings, and promote longer bouts of sleep. We also recommend bringing your own blanket in case the cabin gets too cold.