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How to Sleep on a Plane


One of the greatest ways to kill time on a lengthy journey is to sleep. Sleeping on the plane during a night flight during your regular sleeping hours will also help you avoid experiencing jet lag after you get to your destination. However, you could find it challenging to fall asleep on an airplane due to the motion, sunshine, and noise. Fortunately, there are a few things you can do in advance of your trip to make sure you get some airtime sleep.

Best Practices While in Plane for Better Sleep

Make a smart seat choice. You will be seated upright unless you can afford to reserve a lie-flat seat, which is often only available in first class on most flights. Even with a seat recliner, it can be hard to fall asleep, so it's important to decide which side of the aircraft your seat is on and whether you have an aisle or window seat. Find out which side of the bed you sleep on at home-the left or right. Selecting a seat on the right side of the aircraft is advised if you sleep on your right side, and the opposite is true if you sleep on your left. You may fall asleep on an aircraft by adopting this posture, which copies your normal sleeping position.

How to Sleep on a Plane

Steer clear of seats in the exit rows or near the bulkhead section of the aircraft. Certain bulkhead seats feature armrests that are fixed in place, while certain exit-row seats are non-reclining. At the conclusion of your flight, you could feel stiff and exhausted from this, which might really restrict your style. Additionally, stay away from seats near the restrooms in the last row of the aircraft. Many of these chairs don't recline, and the bathroom's foul smell may keep you awake.

Go for the window seat if your flight is throughout the night as well. A window seat is often the best option since it gives you more room to sleep and allows you to adjust the window shade.

A few minor essentials, such as a book or magazine, a bottle of water, or a snack, should be kept close to the top of your bag if you can manage to fit everything in it. The majority of airlines only permit one carry-on per person, so packing less ensures that your additional bags won't clog the space beneath the seat in front of you.

How to Sleep on a Plane

Pack compression socks, earplugs, a sleep mask, and a neck pillow. Assemble all of these materials into a sleep kit for the aircraft. The earplugs will minimize noises around you, the sleep mask will block out light that may wake you up, and the neck pillow will assist your neck even as you try to fall asleep in your seat. On an airplane, earphones may also be used to drown out outside sounds and improve your ability to fall asleep.

How to Sleep on a Plane

Additionally, compression socks are especially helpful when traveling since they lower your risk of deep vein thrombosis (DVT), which can result in blood clots. You should buy compression socks-also known as "flight socks"-at your neighborhood pharmacy if you are susceptible to acquiring DVT. Seek progressive compression stockings with class 1 compression that you may wear all the way up to your knees. Your calves's small amount of pressure from the stockings keeps blood from accumulating there.

Dress in warm clothing and easily accessible shoes. Due to the continual air circulation and lack of movement during the trip, it is advisable to wear or bring a jumper and dress comfortably for the aircraft.

How to Sleep on a Plane

Additionally, you should wear comfortable, conveniently accessible shoes. Taking off your shoes during the flight might help you fall asleep and increase your circulation. You should wear socks with your shoes or pack an additional pair of socks in your carry-on if your feet freeze easily on airplanes.

Avoid coffee and alcohol. Alcohol and caffeinated foods and beverages, such as coffee, tea, and soda, might keep you awake on a flight and make it harder for you to fall asleep. Avoid the urge to grab a quick cup of coffee before boarding, and limit yourself to water or juice when the beverage cart passes by during your journey.

How to Sleep on a Plane

Eat a little meal the night before your trip. Avoid overspending on an uninteresting sandwich or bag of chips while in flight. Not only is airline food costly, but it can also induce gas and indigestion, which will make it harder to fall asleep. Rather, have a light lunch or snack before your flight that comprises foods that are simple to digest, including yogurt, raw almonds, and oranges, which are high in vitamin C and liquids.

How to Sleep on a Plane

A fruit-and-vegetable smoothie is another excellent way to satisfy your hunger without becoming dehydrated or creating indigestion. Choose a caffeine-free herbal tea if you are in the mood for something hot. To keep hydrated, you should also always drink a lot of water both before and during your travel.

Use sleeping medicines with caution! Many people use melatonin, a hormone supplement, or other sleep aids like sleeping tablets. However, use caution while using sleeping drugs since they may raise the risk of blood clots and DVT when taken right before an aircraft trip at high altitudes. Before using any sleeping pills for flying, find out from your doctor which kind is best for you if you do feel the need to take any.

How to Sleep on a Plane

You should always discuss any dangers or consequences associated with using sleeping medications with your doctor. You may use prescription sleeping medicines such as Lunesta, Ambien, and Silenor. Benadryl, an over-the-counter antihistamine that makes you tired and could aid in falling asleep, is another option. Using melatonin supplements is an additional choice. Before using any over-the-counter sleeping pills to aid with your sleep, see your doctor.

Timing is crucial while using sleeping drugs to prevent tired and drowsy wake-ups. Take the tablets on the plane during your typical Delhi bedtime if you are traveling from London to Delhi.

Although you must sleep throughout the trip, you should also make an effort to get up and move around at some time to reduce the danger of blood clots and prevent blood from accumulating in your legs.

Steps to Get a Better Sleep on the Plane

Lean Back Your Chair: Try to replicate your bedtime resting position as much as you can by reclining your seat during your travel. Give the person behind you a heads up before you do so, as they could have a drink on their tray.

How to Sleep on a Plane

Since they are all tired, just like you are, most passengers on night flights will fold back their seats.

Remove Your Footwear: Take off your shoes and place them beneath the seat in front of you to settle comfortably. To keep warm as you sleep, put on your socks if needed and wrap your jacket or jumper over yourself.

How to Sleep on a Plane

Put Your Earplugs, Sleep Mask, and Neck Pillow to Use: Take out these essentials and put them in the front seat pocket before your travel. Take these things out to get ready for bed when you're ready to sleep.

How to Sleep on a Plane

Make sure the volume on your earbuds isn't too high if you want to listen to music to fall asleep so you don't wake up those around you.

Your smartphone may be used to download several apps, like SleepStream, that play soothing sleep noises to aid in falling asleep.

Put the Compression Socks on to Increase Blood Flow: Wearing compression socks can help prevent more serious issues like blood clots as well as tingling or painful leg sensations. This precautionary approach is particularly crucial if you want to sleep for a few hours throughout your travel and won't be doing any walking.

How to Sleep on a Plane

On a lengthy journey, attempt to get up and stroll down the aisle for five to ten minutes every few hours for better blood circulation, even if this may keep you from falling asleep deeply.

Avoid Clear, Bright Displays, Such as Those on Laptops and Televisions: Even after you close your eyes, the strong light from a laptop or television screen might linger and interfere with your ability to turn off your brain and go to sleep. Put your laptop away, turn down the light on the seat in front of you, and turn down the brightness on your phone to get ready for bed.

How to Sleep on a Plane

Recall that sleep is never a waste of time, even though you might think you can be useful on a lengthy journey by viewing the newest movie and responding to emails. It will be worthwhile to arrive at your location well-rested.

Request that the Flight Crew Not Bother You: Pull a flight attendant aside prior to takeoff and request nicely not to be bothered if you doze off throughout the journey.

How to Sleep on a Plane

The majority of flight attendants will respect the do not disturb policy and allow you to sleep during your journey; nevertheless, they will gently urge the staff to leave you alone.

Set the alarm: You might not want to wake up at all once you fall asleep on your flight.

How to Sleep on a Plane

Set an alarm on your phone so that you may wake up and get ready before the plane arrives instead of being startled to wakefulness by bright lights or the captain's announcement. You'll have enough time to use the bathrooms, gather your sleeping supplies, put on your shoes, and be ready to exit feeling refreshed if you wake up 30 minutes before arrival.


In conclusion, getting quality sleep on a plane can significantly enhance your travel experience, especially during long flights. By following a few simple tips and practices, you can increase your chances of falling asleep comfortably and waking up feeling refreshed upon arrival at your destination.

Firstly, make smart seat choices by considering your preferred sleeping position and avoiding seats near high-traffic areas or restrooms. Opt for a window seat for better comfort and control over lighting. Pack essential items such as a neck pillow, sleep mask, earplugs, and compression socks to create a conducive sleeping environment and improve blood circulation.

Dress comfortably in warm clothing and easily accessible shoes, and avoid consuming caffeine or alcohol before and during the flight to promote relaxation. Additionally, eat light and easily digestible meals before traveling to avoid discomfort during the flight.

While sleeping medications may be an option for some travelers, it's essential to use them cautiously and consult with a healthcare professional beforehand. Timing and dosage are crucial to prevent adverse effects and ensure restful sleep.

During the flight, recline your seat, remove your shoes, and use sleep aids like earplugs and sleep masks to block out noise and light. Stay hydrated and take short walks to promote blood circulation and reduce the risk of blood clots.

Finally, set an alarm to wake up before landing and avoid disruptions from cabin crew during your sleep. By incorporating these strategies into your travel routine, you can maximize restfulness and arrive at your destination feeling rejuvenated and ready to explore.

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