In a nutshell
- We surveyed our newsletter community for the best advice on sleeping on a plane — and rounded up the top 13 tips right here.
- We’ve also added our own tried-and-tested tricks, from noise-canceling headphones to the smartest seat choices.
- From earplugs and relaxing music to the right seat and gentle sleep aids — you’re sure to find the right solution for your next flight here.
Noise Cancelling Headphones
Noise-canceling headphones — that is, headphones with active noise cancellation — are an absolute must for us on any flight.
Engine roar, cabin chatter, crying babies — all of it gets blocked out, which makes it so much easier to switch off and actually fall asleep.
What matters with these headphones isn’t just the noise-canceling feature, though — wearing comfort is just as important, especially on a long-haul.
Recommended models:
Loop Earplugs
Chances are, everyone has tried classic Ohropax earplugs at some point. They’re perfectly fine, but personally we’ve never been 100% happy with them.
That’s why we prefer a different kind of earplug for flights.
An absolute team favorite of ours are the earplugs from Loop.
They’re super comfortable, stay in place, create a really pleasant quiet, and honestly look pretty cool too.
They also come in different versions, including a smaller, colorful option for kids!
Shop Loop Earplugs for Adults
Shop Loop Earplugs for Kids
Listen to Relaxing Music by Till Brönner
Here’s a music tip from our community that might genuinely help you sleep better on the plane!
According to our readers, the album Oceana by Till Brönner is something of an all-around winner when you want to relax.
It falls under the Smooth Jazz category — we’d personally file it under great elevator music, and we mean that in the best possible way.
Just give it a listen.
Relaxation Techniques from Minddrops
If Till Brönner’s music isn’t your thing, Minddrops might be worth a look.
There you’ll find audiobooks and courses on CD or MP3 covering useful relaxation techniques like autogenic training or progressive muscle relaxation.
With these techniques, you can learn to fall asleep faster and more easily — which is exactly what you want when you’re trying to sleep on an airplane.
We’re no experts on the subject, but it probably makes sense to start practicing these techniques before your flight rather than trying them for the first time at 35,000 feet.
Pillow and Sleep Mask in One: The Sleeper Hold Pillow
According to our community, the Sleeper Hold travel pillow is a fantastic sleep aid for flights — better than any inflatable pillow or neck pillow out there.
It looks a little quirky, but it’s specifically designed to solve the classic problem of your head flopping to the side the moment you doze off.
We haven’t tried it ourselves yet, but we can absolutely see how sleeping on a red-eye or long-haul flight becomes a lot easier with this thing.
Check out the Sleeper Hold Pillow
Airplane Bed for Kids: JetKids Bed Box
Kids have a real advantage when it comes to sleeping on a plane, simply because of their size.
When children are still little, two seats side by side are often all it takes — and just like that, your child can stretch out and sleep comfortably.
The only problem: one parent usually ends up squished underneath, which gets uncomfortable fast on longer flights.
But there’s a solution: the JetKids suitcase.
It acts as a kind of seat extender, so most toddlers can lie down and sleep properly. It’s a quick way to turn Economy into Business Class — at least for the kids.
Shop the Stokke JetKids Suitcase
Heads up: Not all airlines allow the JetKids Bed Box to be used as a seat extender. If you want to be sure, call the airline directly before you fly.
Travel Footrest
Another genuinely interesting tip from our 22places newsletter community: you can bring your own footrest on the plane.
The DIY version is simple — just wrap a large scarf or cloth around the tray table of the seat in front of you. But if you want something more dedicated, actual travel footrests are available to buy and designed exactly for this purpose.
We can totally see how this could be a great gadget for sleeping on an airplane.
Since we haven’t tried it ourselves, we can’t tell you whether the cabin crew will be equally enthusiastic about the idea — or your seatmate, for that matter.
Comfortable Clothes
This tip is so simple — and yet so many people forget it when flying: wear comfortable clothes!
Put on your loosest, most comfortable favorites for the flight. The whole sleeping-on-a-plane thing gets a little easier right away when you actually feel good in what you’re wearing.
You know best what works for you. You really can’t go wrong with sweatpants or leggings, and these days that choice won’t turn any heads.
Our tip: We can recommend the lululemon leggings. They look genuinely nice and feel like a second skin.
Next topic: socks!
Nobody sleeps well in shoes. Pack yourself a pair of cozy socks and slip your shoes off once you’re in the air.
No Alcohol or Caffeine
Alcohol is supposed to make you sleepy. So a glass of red wine during the flight can’t hurt, right?
Wrong. Alcohol has the opposite effect. You might fall asleep faster, but your sleep will be noticeably more restless — and you’ll arrive feeling worse than if you’d skipped it entirely.
So keep your hands off the alcohol above the clouds, and you’ll have a much better shot at actually sleeping on the plane.
The same goes for all caffeinated drinks.
If you want to sleep, stick to boring old water instead. Your body will thank you on landing.
Plenty of Movement Beforehand
Do you have time for a jog on the day of your departure? Do it. Exercise makes you tired — simple as that.
Alternatively, go for a long walk outside in the fresh air. That works just as well.
If your departure time doesn’t allow for that, make the most of every chance to move around at the airport: take the stairs instead of the elevator, or walk through the terminal rather than sitting at the gate waiting to board.
A few stretches or squats right before boarding won’t hurt either. You’ll probably attract a few looks — but maybe you’ll also gain a few extra minutes of sleep on the flight.
Read Instead of Watching Movies
Let’s be honest: reading makes everyone drowsy eventually. It’s a simple but seriously effective trick for sleeping better on a plane.
Sure, the in-flight entertainment is tempting. Every movie from the last ten years, all at once — when else do you have time for that? Resist the urge. Don’t even start binge-watching. Just pick up a book right away and dive in.
It’s best to pack a book that isn’t too gripping — save the page-turner for your vacation.
Tip from the community: If you don’t want to lug around a thick book, grab a good magazine at the airport. The kind with really long articles and not many pictures. That’s guaranteed to make you sleepy.
The Right Seat
With most airlines, you can easily check in online before your flight and choose your own seat.
That means you have a real say in where you sit — and that can make a surprisingly big difference when you’re trying to sleep on an airplane.
In our opinion, these are the best seats for sleeping on a plane:
- Stay away from the bathrooms: There’s often a line in front of the restroom, and you’ll end up eavesdropping on cabin crew conversations whether you want to or not.
- Window seat: You can lean against the wall and don’t have to get up every time your neighbor needs to use the bathroom. You also won’t get bumped by the service cart rolling down the aisle.
- The rear sections of the cabin: With a bit of luck, you can snag several seats in a row in the back. Only works if the flight isn’t sold out, of course — and avoid the very last couple of rows, which put you right back next to the bathrooms.
- For couples: If you’re flying as a pair, book the window and aisle seats and hope the middle seat stays empty. If the flight isn’t sold out, there’s a good chance no one will claim it.
- In case of turbulence: On a bumpy flight, seats in the middle of the plane are your best bet — that’s where you’ll feel the shaking the least.
Heads up: Some airlines charge extra fees for choosing your seat online. It can still be worth it if it means you get to fly in peace.
One more tip: When you buckle up, make sure your seatbelt is visible to the flight attendants. That way the cabin crew won’t wake you up to check your belt when the fasten seatbelt sign comes on during turbulence.
Sleep Aids for Flights
One important note upfront: these are recommendations from our community, collected through a survey in our newsletter.
Before using any sleep aids, you should definitely research the side effects — or better yet, talk to your doctor.
Ideally, you’ll find a way to sleep on the plane without medication at all.
But if nothing else works, here are some options worth looking into:
- Valerian root or other herbal sleep aids
- Melatonin (e.g., Hoggar Night): use with caution regarding dosage — the side effects can be significant
- Tablets for motion sickness: these usually contain an ingredient that causes drowsiness. Note: you should not drive afterward, as your ability to operate a vehicle may be impaired
Extra tip: If you ever experience a flight delay, check out our article on flight delay compensation for tips on how to get your money back.
