How to Sleep Comfortably on Long Flights

Why Sleeping on a Plane Is So Hard—Especially for Nervous Travelers

Trying to sleep on a long-haul flight can feel impossible, particularly if you deal with anxiety or discomfort during travel. Noise, cramped seats, unfamiliar environments, and turbulence can all disrupt your ability to relax. But with the right approach, you can maximize your chances of getting quality rest in the sky.

Step-by-Step Guide to Sleeping Comfortably on Long Flights

1. Prepare Before You Fly

• Choose the right seat: For maximum comfort, opt for a window seat so you can lean against the wall and avoid being disturbed. Avoid seats near bathrooms or galleys.
• Book overnight flights: Your body is more likely to sleep when it aligns with your natural circadian rhythm.
• Adjust your schedule: A few days before travel, try to shift your sleep schedule to match your destination’s time zone.

2. Pack Your Sleep Essentials

Investing in quality travel accessories can make a big difference. Here are our top product picks:

• Neck pillow: Try the Trtl Travel Pillow or Cabeau Evolution S3 for ergonomic neck support.
• Eye mask: A contoured mask like the Manta Sleep Mask blocks out all light without pressing on your eyes.
• Noise-canceling headphones or earplugs: Bose QuietComfort or Loop Earplugs are great for reducing cabin noise.
• Travel blanket: The Coziest Travel Blanket from EverSnug is compact yet warm.
• Compression socks: These improve circulation and reduce swelling during long flights.

3. Create a Calming Routine

• Avoid caffeine and heavy meals: Stick to water and light snacks before and during the flight.
• Practice deep breathing: Try the 4-7-8 technique to calm your nervous system.
• Use calming scents: Lavender essential oil or roll-ons like This Works Deep Sleep can help you relax.
• Consider natural supplements: Melatonin or magnesium may gently encourage sleep (consult your doctor first).

4. Set the Stage for Sleep In-Flight

• Recline your seat (considerately): Reclining slightly helps reduce pressure on your lower back and neck.
• Put on your sleep gear: Slip on your eye mask, neck pillow, and noise-canceling headphones to signal sleep time.
• Use a sleep app: Apps like Calm or Headspace offer guided meditations and sleep soundscapes perfect for flying.
• Limit screen time: Blue light from screens can delay sleep, so try reading or listening to an audiobook instead.

Bonus Tips for Nervous Flyers

• Inform the crew: If you feel anxious, let a flight attendant know—they’re trained to assist nervous travelers.
• Distraction is key: Bring puzzles, books, or calming podcasts to take your mind off the flight.
• Stay hydrated: Anxious travelers often forget to drink water, but dehydration can worsen fatigue and discomfort.

Arrive Rested and Ready

Getting quality sleep on a plane is possible with the right preparation and tools. Nervous flyers can benefit greatly from pre-flight rituals, calming products, and a proactive approach to comfort. Whether you’re heading to a vacation or business trip, these steps will help you land feeling refreshed and ready.

Explore more travel comfort tips on our blog and turn your next long flight into a restful experience.