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Unlocking the Secrets of Airplane Sleep: Expert Tips for a Restful Flight


Staff member
Jan 19, 2024
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Traveling frequently or on long flights can make sleeping on planes difficult. Nonetheless, employing certain strategies can help achieve better sleep while flying. James Smith, Founder of Travel Lingual, offers tips for improving sleep quality during flights, particularly useful for those not flying first class or on budget airlines.

Select Your Seat Wisely​

Young man with travel pillow and mask sleeping in airplane during flight

Photo Credit: Deposit Photos.

Opt for a window seat if possible. This not only gives you a wall to lean on but also prevents disturbance when co-passengers need to use the restroom. Aisle seats, on the other hand, may provide a bit more legroom.

Dress Comfortably​

Happy and tired young woman comfortably sleeping with mask and pillow in airplane. Sophisticated traveler concept

Photo Credit: Deposit Photos.

Wear loose-fitting clothes made of breathable fabric. Consider layers to adjust to cabin temperature changes, and don’t forget warm socks!

Neck Support​

Young man with travel pillow and mask sleeping in airplane during flight

Photo Credit: Photo Credit.

An ergonomic travel pillow can prevent your head from dropping forward, offering neck support and aiding in better sleep.

Limit Light and Noise​

Sleeping woman wearing eye mask on plane

Photo Credit: Deposit Photos.

Eye masks can block out cabin lights, and noise-canceling headphones or earplugs can help drown out ambient noise.

Stay Hydrated​

Happy young woman with water bottle in plane over porthole background

Photo Credit: Deposit Photos.

Cabin air can be quite dry. Drink water before and during the flight, but avoid caffeine and alcohol as they can disrupt your sleep cycle.

Adjust to the Destination Time Zone​

Timezone clocks showing different time

Photo Credit: Deposit Photos.

If you’re crossing multiple time zones, try to sleep according to your destination’s nighttime. This can help in reducing jet lag.

Limit Screen Time​

Caucasian hipster girl passenger touching with hand LCD screen monitor while choosing entertainment during comfortable flight.Playing games, shopping store,personal television.Movie selection on board

Photo Credit: Deposit Photos.

The blue light from screens can interfere with the production of melatonin, a hormone that regulates sleep. Consider reading a book or listening to calming music instead.

One Final Tip​

young passenger sleeping in the business class

Photo Credit: Deposit Photos.

James adds a final tip, “While these tips can enhance the chances of a comfortable sleep on planes, everyone’s body reacts differently. It’s essential to find what works best for you and create a personalized in-flight sleep routine.”

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