How to Sleep Well on a Plane – Tips and Best Practices for a Restful Flight

Why Is It Difficult to Sleep Well on a Plane?

While sleeping on a plane immediately after take-off is easy for some passengers, other passengers may struggle to fall asleep on a plane no matter how much they try. What makes it so difficult for certain passengers to have a good sleep on a plane? 

Factors That Disrupt Sleep During a Flight

Following are the 5 factors that could disrupt you from sleeping well on board. Take a look and see if any of these factors apply to you!

1) Loud noises

There are many different sources of noise in the cabin packed with passengers, such as noises from people talking, laughing, sneezing, and eating. Especially with a baby on board who may cry during the flight, the noises can become quite loud and disturbing for those who are trying to sleep.

Even without all the passengers, the plane itself generates approximately 85 decibels of noise. Considering the sound of a washing machine is about 70 decibels, it is a sufficient amount of noise to cause people to have trouble sleeping.

2) Temperature

The optimum temperature to have a good sleep is between 15.6°C to 20°C. However, the temperature of the passenger cabin is between 21°C to 24°C. Due to the difference in the range of temperatures, some passengers may find the cabin too warm to sleep in. Some passengers may also feel cabin temperature being too cold for sleep, as sitting still for long periods can make them feel much colder.

3) Seat choices

If you are sitting in the aisle seat, this means your sleep may be disrupted by the other passengers moving around and the frequent movement of catering trolleys up and down the aisles next to you. Not to mention, you will need to make a room whenever passengers who sit in the same row as you wish to use the toilet.

4) Dry and low air pressure

Low humidity in the cabin causes the air in the plane to be very dry. This leads to rapid moisture loss from the passenger’s body, causing dehydration and irritation in the eyes and nose. Also, there is low air pressure during the flight, which may cause altitude sickness, headaches, or nausea. 

5) Jet Lag

Jet lag is a type of circadian rhythm sleep disorder, which causes sleep problems, such as insomnia, after a long-hour flight. It does not occur to every passenger, but it is a common issue many people experience during travelling. More details regarding the impact of jet lag is explained in the following section.

The Impact of Jet Lag on Rest

Jet lag usually occurs when you travel more than three time zones by plane, as your body’s circadian rhythm, in other words, the internal clock needs time to adjust to the change in sleep cycles. Before your body adjusts to this change, its natural rhythm will be out of sync with the day and nighttime of the destination. The plane travel intensifies the jet lag, as your body moves at a much faster speed than your circadian rhythm can process the time change.

This means you will have trouble sleeping until your body is fully adjusted to the new time zone, which could take approximately a few days to even a few weeks. It takes about one day for your body to adjust to each hour of time difference.

How to Optimize Your Sleep on a Plane?

There are several ways to improve the quality of your sleep while sleeping on a plane, which include choosing a good sleeping position and the right seat and modifying your sleep schedule in advance. Each of the approaches is further explained below.

Finding the Best Sleeping Position on a Plane

Human bodies are not designed to sleep in an upright position, which is why sleeping in an upright plane seat can be uncomfortable and stressful for the body. American Academy of Sleep Medicine suggests 135° as the safest sleeping position. Therefore, the best sleeping position on a plane would be in a seat that is reclined to about 40°.

You may also lean forward and rest your head on the table in front of your seat, but this sleeping position is not recommended as it could strain your muscles and disrupt blood flow.

Choosing the Right Seat for Optimal Rest

When you are choosing the right seat for sleeping on a plane, you should consider a window seat. You can rest your head against the window to sleep and there is no need to wake up every time another passenger from the same row needs to use the toilet. Another seat that is optimum for a good rest is a seat not located near the toilets. This is because the area near the toilets is usually crowded, which may cause noise and disturbance to sleeping.

Adjusting Your Sleep Schedule Before the Flight

It may be a good idea to adjust your sleep schedule beforehand so that you can have optimum quality of sleep on the plane. For instance, oversleeping for more than 10 hours before the flight will most likely keep you awake the entire flight. You can adjust your sleep schedule by going to sleep pretty early the day before and waking up early, or simply staying up all night. This may stress your body, but it will make the body feel tired enough for you to easily fall asleep during the flight.

What Travel Accessories Help You Sleep Better on a Plane?

Other than the 3 ways above, several travel accessories can assist you in having good quality sleep, which are explained below.

The Importance of a Good Travel Pillow

It is good to prepare a pillow for your lower back to reduce the stress your body is receiving from sitting upright. These pillows are usually provided by the airline for long-hour flights. For short or domestic flights, it is advisable to equip a small pillow before the flight. If you can not find any pillows, you could use a rolled-up blanket to support your back.

Another handy item to bring on a flight is a neck pillow, which is a pillow specifically designed for your head to rest in a perfect position during sleeping. A neck pillow supports your head by wrapping around your neck, which causes less head movements and increases in comfort for sleep.

Sleep Mask and Earplugs – Essential Travel Items

Exposure to light disturbs the production of melatonin within the body, which means there won’t be enough melatonin to regulate sleep cycles that promote sleep. Wearing a sleep mask that blocks out the light elevates melatonin levels, which causes an increase in sleepiness.

Also, remember to bring earplugs! Properly fitted earplugs can reduce the loud noise in the plane by 15 to 30 decibels.

The Best Clothing for a Comfortable Flight

Your leg and foot could swell during the flight, so the best choice is to choose loose or stretchy clothing and comfortable shoes. These include hoodies, tracksuits, and leggings.  Clothes that are too tight and not stretchy, such as brand-new jeans, are not suitable for the flight. Moreover, because the temperature inside the plane may feel too cold or too hot depending on the person, it is recommended to wear multiple layers of thin clothes instead of one thick layer.

Does Cabin Pressure Affect Sleep?

Why Do Our Ears Get Blocked and How to Fix It?

During the take-off and landing, the air pressure inside the cabin changes rapidly and doesn’t match with air pressure inside the ear anymore. This prevents your eardrum from vibrating as usual, which causes your ear to get blocked. You can easily fix this by swallowing or yawning, as this allows the ear to get more air and equalise the air pressure.

Tips to Reduce Discomfort at High Altitude

Altitude sickness occurs when you are high up in the atmosphere and your body can’t adjust to lower oxygen availability. There are 4 tips to reduce this discomfort.

1. Medications: medications, such as acetazolamide and dexamethasone, are used to treat or delay the symptoms of altitude sickness.
2. Supplementary oxygen: bringing a portable oxygen concentrator on the plane would be recommended, as breathing a higher concentration of oxygen would help to offset the discomfort.
3. Drink more water: staying hydrated is important!
4. Avoid alcohol: drinking alcohol will make altitude sickness worse.

Can You Take Medication to Sleep on a Plane? 

Melatonin for Sleeping on a Plane – Good or Bad Idea?

Melatonin helps you sleep better by shifting your circadian rhythm. This means it signals to your body that it’s time to sleep, no matter if it’s during the day or night. Taking melatonin would be very helpful for sleeping on a plane and setting your sleep schedule according to the time zone of your destination. But it’s important to remember that the effect of melatonin on you highly depends on when you take it and whether you have already taken melatonin before or not.

If it’s nighttime at your destination while you are flying, it is recommended to take melatonin a few hours before the flight so that you can sleep right after the takeoff. If it’s during the day at your destination then it is not recommended to take melatonin, as it would mess up your circadian rhythm.

It is recommended not to take melatonin during the flight if it’s your first time, as it may cause side effects, such as dizziness, headaches, drowsiness, and nausea, for certain people. For more exact information, make sure to consult with your doctor beforehand!

Sleeping Pills on a Plane – Precautions and Recommendations

Sleeping pills target GABA receptors in the brain for a slow-down effect, which means they work like sedatives to make you feel sleepy. Similar to melatonin, it is important to remember that sleeping pills are not recommended to take on a plane if it’s your first time to avoid any possible adverse effects. For the timing of consumption, it is recommended to take sleeping pills 20-30 minutes before the flight. This is because most sleeping pills are metabolised quite quickly compared to melatonin. Again, check with your doctor to make sure it’s safe for you to take sleeping pills before consuming them.

Natural Alternatives to Improve Sleep During a Flight

One natural alternative is drinking chamomile tea, as it contains high melatonin content and works as a mild sedative that helps relaxation of the nervous system. It will take around 30 minutes to an hour for chamomile tea to take effect after consumption. Another alternative is taking valerian root, which is a herbal sleep aid that is available in the form of tea or capsules. However, they are not recommended as a treatment for those who have had insomnia for a long time already.

Sleeping on a Plane with a Baby – How to Manage an Infant’s Sleep?

Are you bringing your baby on a flight? It might be difficult to manage a baby’s sleep schedule on a plane, as it is an unusual environment with loud noise and different air pressure for them. Read below to learn more tips regarding how to manage your baby’s sleep during the flight!

Adjusting Your Baby’s Sleep Schedule for the Flight

It is not so easy to get babies to sleep earlier or later than their usual bedtime. If you need your baby to stay awake during the flight, it is advised to help them take an extra nap before the flight and expose them to light even inside the plane through the window to suppress melatonin production. These will shift the baby’s sleeping schedule to a later time. On the other hand, you might need your baby to sleep during the flight. It is then recommended to have your baby go through their usual sleep routine by bringing items from their sleep routine, which are listed in the section below.

Must-Have Items to Help a Baby Sleep on a Plane

1. Small earplugs or noise-cancelling headphones: These help to decrease the level of decibels exposed to the baby.
2. Items from the baby’s usual sleep routine: These include pillows, blankets, a favourite book, or a doll.
3. Pacifier: Sucking on a pacifier would help to relieve the discomfort in the air caused by the change in air pressure.

What to Do if a Baby Cries and Can’t Sleep?

There are several different reasons why your baby might be crying. It could be because they are hungry, feel discomfort, want a hug, or feel tired. First, make sure the reason why your baby is crying is not because of sickness by checking their temperature. Then, you could offer them some warm food and a pacifier. Gently massage the baby’s arms and feet and swaddle them by wrapping them up in a breathable blanket to calm them down and induce sleepiness. You could also try walking them up and down the aisle. 

10 Tips for Sleeping Well on a Long-Haul Flight

1) Choose the Right Seat to Avoid Disruptions

To have a good, long sleep with no disruptions, choose a window seat so that you won’t have to wake up every time someone in the same row needs to use the toilet. Also, it is good to choose seats far away from the toilet as seats near toilets are likely to be crowded most of the time.

2) Adjust Your Sleep Schedule to Match the Destination’s Time Zone

To avoid jet lag when you arrive at your destination, you should look up the time zone of your destination beforehand. If it’s nighttime by the time you arrive, you must avoid sleeping in the plane by keeping yourself exposed to bright lights from airplane monitors. If it’s daytime by the arrival, you must try falling asleep during the flight.

3) Avoid Caffeine, Alcohol, and Heavy Meals Before Sleeping

Caffeine blocks the production of adenosine, a sleep-inducing chemical, and lowers your sleep quality. Alcohol may cause insomnia and sleep disruptions, and having a heavy meal before sleeping disrupts your circadian rhythm.

4) Create a Sleep Routine Even While Flying

If you already have a personal sleep routine, you can stick to it during the flight. If you don’t, it might be a good idea to create one for the flight. For example, drinking a cup of chamomile tea, reading one chapter of a book, and meditating.

5) Stay Hydrated – A Key Factor for Better Sleep

Make sure to drink a glass of water before sleeping, as dehydration can impact the duration and quality of your sleep by increasing the level of a stress hormone called cortisol.

6) Stretch and Move to Prevent Discomfort

Sitting down for a long time causes your muscles to be more stiff and sore. Small stretches and moving up and down the aisle once in a while will help relieve tension and blood to flow around the body.

7) Use Empty Seats for Extra Comfort

If there are empty seats next to you, that’s amazing! You could make use of these seats by lying down or stretching your legs fully for extra comfort. 

8) Listen to Relaxing Sounds or Podcasts to Fall Asleep

Sounds and podcasts with slow tempos and calming melodies are effective in reducing stress and lowering heart rates, making them helpful for sleep.

9) Reduce Blue Light from Screens Before Sleeping

Blue light fools your brain into thinking that it’s bright daylight by suppressing the release of melatonin within the body. It would be a good idea to use blue light screen protectors or blue light glasses, which protect your eyes against blue light.

10) Ask for a Blanket and Pillow Onboard

For extra comfort and support for your back and neck, a blanket and a pillow is a must. If you prefer, you could bring your own pillow and blanket, which will need to be stored in the cabin baggage.

Frequently Asked Questions – Everything You Need to Know About Sleeping on a Plane

How to Avoid Frequent Awakenings During a Flight?

There are multiple reasons as to why you are waking up frequently during a flight. It could be due to your health condition, age, noisy environment, or consuming food too close to your bedtime. To prevent frequent awakenings, avoid bright light from the airplane window or screens. Using earplugs can help you to block out noise and eye masks can keep light from disturbing your sleep. Try to avoid drinking alcohol or coffee before close to bedtime as well.

What’s the Best Way to Sleep in Economy Class?

It is recommended to recline your seat to about 40°, as 135° is considered the safest sleeping position with no stress to your body. Also, uncross your legs as crossing legs stress your back and increase the chance of blood clots during long flights. Lastly, use earplugs and eye masks to block light and increase the nocturnal melatonin levels in your body.

Is Melatonin Really Effective for Overnight Flights?

Melatonin is relatively effective when you have to change your sleep schedule, such as when you are taking an overnight flight on an airplane. It encourages sleep by providing more hormones that regulate your sleep. But don’t forget to consult with your doctor about it beforehand!

What to Do If You Can’t Fall Asleep on a Plane?

You could ask flight attendants for a cup of chamomile tea to relax your body, recline your seat to about 40°, wear a neck pillow to support your neck, and lastly use earplugs and an eyemask to block out any noise and light. 

Do Airlines Provide Sleep Aids for Passengers?

Even though airlines are unlikely to provide sleep aids, such as sleeping pills or melatonin, you can equip them at the airport pharmacy before the flight. However, it is important to check with a doctor beforehand about using sleep aids, as it may have potential side effects.

How to Manage Sleep When Traveling with Multiple Layovers?

The duration of the layover is important when planning your sleep schedule. If you have a short layover of only one to two hours, it would be risky to take a nap at your layover airport because you will have to switch to another plane pretty soon. In some cases, you might also need to go through customs, which will take extra time. Therefore, it is advised to sleep during the flight and stay awake during the layover

On the other hand, if you have a long-duration layover of five hours or more because you missed a connection flight, you could either sleep on the plane or at your layover airport. To sleep at the airport, you must first look for lockers to secure your luggage and then sleep pods. If there is no sleeping area in the airport or the airport doesn’t allow you to sleep overnight, you should sleep at the airport hotel or transit hotel, which are short-stay hotels located in the transit zone of the airports.

What do I do if my flight is delayed or cancelled?

Was your flight delayed by at least 3 hours or cancelled within 14 days before the departure? Don’t worry! According to the EU261 regulations, you may be able to claim your compensation at Flight-Delayed.co.uk! Check if your flight is eligible using our free claim calculator and make a claim! For even more specific information, check out the airline page you are flying with!