Expert Tips for Restful Flights

Getting a good night’s sleep on a plane is tricky business, especially when you’re dealing with flight announcements, fellow passengers moving through the aisles, different time zones and, not to mention, an upright seat that makes it tough to get comfy. But it’s not impossible to get some shuteye on a flight. We asked sleep experts how to sleep on a plane, and they’ve shared some of their best tips for not just falling asleep, but also staying asleep on flights.

From choosing the right seat for max sleep benefits to packing some accessories to create a calmer environment, here’s top tips to sleep on a plane.

The Best Seat For Sleeping On A Plane

Planning to sleep on a plane starts with the booking process. Choose a window seat (you may have to pay extra) and look at the plane map to make sure you’re not seated near the bathrooms, which are heavily trafficked, suggests sleep science expert Andrew Colsky, LPC, LMHC, who is the radio host of “Sleep Science Today” and founder of the National Sleep Center.

“Window seats offer a little bit of extra space since you can lean your head and rest it on the window if you’d like,” he says.

Not only that, sitting at a window seat gives you control over the window shade, which means that you can close the shade to get better darkness when you are ready to doze off, Colsky points out.

The Best Sleep Position For Sleeping On A Plane

You’re pretty limited in terms of sleep positions on a plane unless you’re fortunate to sit in business or first class, points out Dr. William Lu, M.D., a sleep medicine physician with a primary specialty in family medicine and medical director of Dreem Health.

“Leaning your seat back can provide some level of posterior head positioning but it is generally not enough,” Lu says. He recommends a neck and lumbar support pillow to help position your head so that you are not bobbing yourself awake.

Avoid crossing your legs or leaning forward up against the seat in front of you, because these positions can strain muscles and disrupt blood flow, says Dr. Chelsea Perry, owner of Sleep Solutions. On the flip side, reclining slightly with your head supported by a neck pillow or cushioned against the window reduces strain, she says.

What You Should Eat And Drink To Fall Asleep On A Plane

What you eat and drink can have a big impact on how well you sleep on a flight, says Dr. Shelby Harris, Director of Sleep Health at Sleepopolis.

Stick to lighter meals with foods like fruits, vegetables, and lean proteins, which are easy on your stomach, she suggests. Drink water or calming herbal teas like chamomile to stay hydrated without disturbing your sleep, she recommends.

If you’re hoping to sleep on a plane, skip the alcohol, experts say.

“Alcohol can initially make you sleepier but can have a stimulating effect hours after you drink,” Lu says. “Time zone changes are tough enough on your body by itself but alcohol makes it even harder as you get poorer quality sleep through the transition.”

Tips for Falling Asleep On A Plane

Getting some sleep on a plane requires a little planning when it comes to packing plus some sleep expert-approved strategies. Here’s some top tips for sleeping on a plane:

1. Practice Progressive Muscle Relaxation (PMR)

To do this, start at your toes, tighten the muscles for 5-10 seconds and then release very slowly, Colsky recommends. Continue the same thing as you move upwards to your legs, abdomen, hands, arms, shoulders, neck and face. This technique is known as Progressive Muscle Relaxation (or PMR) and it can reduce anxiety, lower stress and promote both physical and mental relaxation.

2. Wear An Eye Mask And A Hoodie

By wearing an eye mask and a hoodie, you maintain comfort and darkness while also signaling to the passengers around you that you are not available for conversation, Colsky says.

3. Pack A Pair Of Noise-Cancelling Headphones

You can use your headphones to play calming music to help you fall asleep on a plane.

“Often, just plain old white noise or the sounds of a good old-fashioned thunderstorm work well,” Colsky says. Using earbuds will help you avoid noisy distractions, whether that’s conversations going on around you, a crying baby, or the carts rolling up and down the aisles.

How Time Zone Changes Play Into Sleeping on a Plane

Try to adjust your sleep schedule to the time zone that you’re traveling to, Lu says. This can be difficult to do, especially if you’re crossing multiple time zones, but some of the work can be done even before getting on the flight by adjusting your bed and wake up times earlier or later according to your destination’s time zone, he says.

Adjusting your sleep schedule will not only help address how to sleep on a plane, but also can help you adjust to jet lag.