Whether you’re flying across the ocean or coast to coast, there’s one part of air travel that many people dread: trying to sleep on a plane. Engine noise, crying babies, cabin temperature, and in-flight announcements can keep you awake, while lower cabin pressure can affect your oxygen levels and make sleep less restful. But with some preparation, you can get to your destination feeling more refreshed.
Understand Your Body Clock
Circadian rhythm – your internal 24-hour clock – governs when you feel sleepy or alert. This biological timer is primarily influenced by light exposure and eating patterns. When you cross time zones, the carefully tuned system gets disrupted, leading to jet lag. Understanding how to manage your body clock is key to sleeping better when you travel.
So when should you sleep on your flight? It depends on your destination and flight time. For international travel, sync with your destination’s time zone. If it’s nighttime where you’re going, that’s your sleep window. Try these tips:
- Early morning flights: You’re already up, so don’t force yourself to sleep. Use the time to work or read, and save rest for later if needed.
- Red-eye flights: Try to sleep as soon as the plane reaches cruising altitude.
- Flying west: Stay awake if you can, then go to bed at your normal time at your destination.
- Flying east: Getting some sleep can help, especially on overnight flights.
Prepare Before You Fly
If possible, start adjusting your sleep schedule a few days before your flight. If you’re traveling east, go to bed and wake up one hour earlier each day for several days before your flight. For westward travel, do the opposite. Being well rested before your journey makes in-flight sleep easier and reduces jet lag.
Your carry-on bag is your sleep survival kit. Since temperature and light can affect sleep quality, pack these helpful items:
- A light-blocking eye mask; keeping things dark helps your body produce melatonin, your natural sleep hormone
- Noise-canceling headphones or earplugs
- A neck pillow that supports your head and prevents neck strain
- Comfortable socks to keep your feet warm
- A lumbar support pillow for your lower back
- A light blanket or large scarf; airline blankets, when available, may not be cleaned frequently
Consider Your Flight Class
In economy, an exit row or window seat can provide more comfort. Remember that exit row seats require you to stow all belongings in overhead bins. You’ll have more room to get comfortable in business or first class. This can be especially helpful on long flights. Some airlines offer lay-flat seats and bedding, usually in premium classes.
An airplane cabin isn’t ideal for sleeping, but you can optimize your space. Before the flight, download a soothing noise app such as pink or white noise. The steady background sounds can help mask irregular cabin noise.
Avoid screens at least 30 minutes before trying to sleep. The blue light from phones, tablets, or in-flight entertainment systems can suppress melatonin production. If you must use devices, enable night mode or wear blue-light blocking glasses.
When permitted, consider reclining your seat slightly for more comfort. Use your lumbar support and neck pillow but avoid unconventional sleeping positions. For flights longer than four hours, consider compression socks to support circulation.
Managing Sleep Challenges
If you’re a nervous flyer or anxious about your trip, this can make it hard to rest. Practice deep breathing exercises or progressive muscle relaxation. If you regularly struggle with sleep during travel, ask your healthcare provider about sleep aids or anti-anxiety medications.
Avoid caffeine and alcohol, which can disrupt sleep quality. Try to eat at your destination’s mealtimes to help your body adjust, and pack some healthy snacks to maintain stable blood sugar levels during your flight.
After You Arrive
Your body typically needs one day to adjust for each time zone you cross. Here’s how to help yourself adapt:
- Get outside in natural daylight to help reset your body clock
- Take a short walk, but save intense exercise for later
- If you must nap, keep it under 30 minutes
Consider staying on your home schedule if your trip is less than three days. Use strategic light exposure by seeking morning light when traveling east and evening light when traveling west. Time your meals to match your destination’s schedule.
Trying these strategies to get some sleep on the plane can make travel more restful and help minimize time zone changes. While nothing replaces a full night’s sleep in your own bed, finding methods that work for you can help you feel more refreshed when you arrive at your destination.
Genevieve Walker, PhD is a freelance writer and editor specializing in patient education, plain language, and consumer health content. She holds a PhD in English and serves on the board of the American Medical Writers Association.