Long-haul flights can be exhausting. Uncomfortable seats, cramped legroom, noisy engines, chatty passengers, and crying children can make getting a good night’s sleep feel impossible. But with the right strategies, you can rest comfortably above the clouds. Here are some game-changing tips to help you sleep on overnight flights.
Pick the Right Seat
Where you sit matters. Avoid seats near toilets and service areas—they tend to be noisy, busy, and sometimes have unpleasant odors. Rear seats often don’t recline fully, so they’re not ideal for sleeping. Window seats are your best bet: you can lean against the side for support, control the window shade, and won’t be disturbed if the person next to you gets up frequently.
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Pro tip: check seat reviews for your specific aircraft online—there are great resources that highlight the best (and worst) seats for sleep.
Skip the Caffeine
It’s tempting to grab a coffee or energy drink, but avoid them before and during your flight. Caffeine can linger in your system for over 10 hours, making restful sleep difficult. Airplane cabins are very dry, which dries out your mucous membranes, so water or fruit juice is ideal. A moderate glass of wine or beer can help you relax, but remember that alcohol affects you faster at high altitudes and too much can actually disturb your sleep.
Dress Comfortably
Comfortable clothing is essential. Avoid tight, restrictive, or overly thin outfits. Opt for soft pants or leggings, a cozy jumper, warm socks, and a scarf or pashmina to stay warm. Most planes blast air conditioning, so a fleece sweater and thick socks can make all the difference. The goal is to stay cozy while still allowing you to adjust if you get too warm.
Keep Yourself Calm and Occupied
Bright screens from movies or tablets can trick your brain into thinking it’s daytime, making it harder to fall asleep. Instead, listen to music, podcasts, or audiobooks with headphones to block out cabin noise. Reading a book can also help you feel sleepy. If you prefer an e-reader like a Kindle, make sure it has a backlight that’s easy on the eyes—avoid smartphones or tablets with bright screens before trying to sleep.
With these simple strategies, even the most restless overnight flights can become an opportunity for genuine rest. Pick the right seat, hydrate wisely, wear comfortable clothes, and let soothing sounds or books help you drift off. Before you know it, you’ll wake up refreshed and ready to take on your destination!