How to Actually Sleep on a Plane (Even in Economy)

Sleeping on a plane can feel like a battle against limited space, constant noise and zero privacy. But with the right strategies and a little preparation (like an organic travel pillow), you can turn even a cramped seat into a decent sleep setup for the duration of your flight. Let us take you through the details on how to sleep on a plane.

Not all airplane seats are created equal, especially when sleep is your goal. But with a little pre-planning, you can choose the optimal seat for creating a dreamy space for yourself.

First off, the window seat is your best bet if your mission is to sleep. You’ll have a place to lean your head and won’t be as affected by interruptions like seatmates climbing over you or jostling from people walking up and down the aisle. Plus, you control the window shade, which can help manage light exposure. 

The front of the plane tends to be quieter, with less engine noise and an overall smoother ride. This way there’s less noise and movement to potentially disturb your in-flight nap. Plus, you’re also more likely to get quicker service, so you can settle in and fall asleep sooner.

Seats near the restrooms can mean constant foot traffic, door slamming, bright lights flushing sounds and fellow passengers bumping into you. To avoid sleep disruption, check the seat map before booking and steer clear of these high-traffic zones. It might be tempting for convenience, but choose peace and sit somewhere with less potential for disturbances.

Next up, be sure that you’re packing your carry-on with smart travel essentials for sleep success. Even the best seat won’t help if you can’t create a suitable environment. 

An eye mask and noise-canceling headphones or earplugs are non-negotiables. Together, you can create a little cocoon to remain blissfully unaware of what’s happening three rows behind you. Sure, choosing the right seat can help lessen the impact, but there’s no avoiding light and noise entirely on a plane. Blocking light helps to let your body know it’s time for sleep, while minimizing noise drowns out distractions from passengers and crew. 

Comfort is the priority on the plane. Worry about fashion after you land. Opt for breathable layers made of natural fibers to regulate temperature, and wear compression socks to help circulation. You’ll stay cozy without overheating – and yes, you can still look put-together and chic if you style it right. 

The best way to sleep on a plane involves supporting your head and neck properly. That means not just slumping sideways. If you’ve been left wondering how to use a travel pillow effectively, try wearing it backwards for better chin support or tucking it under one shoulder while leaning against the window. These alternate positionings allow for better alignment and improved neck support. For extra comfort, consider an organic latex option – naturally supportive, breathable and a healthier alternative to memory foam.

What you do before boarding matters just as much as your in-flight setup. Here are a few tips to take care of before boarding.

If you’re crossing time zones, try shifting your sleep schedule by an hour or two in the days leading up to your flight. This can help ease the transition and while it won’t completely avoid the effect of jet lag, it can certainly soften the blow. 

Caffeine and alcohol can mess with your ability to fall and stay asleep, even if they initially seem helpful. Caffeine may keep you alert, but it can delay sleep onset and mess with your circadian rhythm. And while alcohol may sedate you at first, it will disrupt your sleep cycle, especially your REM (resting eye movement) stage. Consider caffeine alternatives like herbal teas and avoid alcohol entirely if you wish to sleep on the flight.

Heavy meals and salty snacks can leave you feeling bloated or uncomfortable mid-flight. Opt for light, nutrient-rich snacks and keep a bottle of water handy. Airplane cabins are dehydrating, and water is your best defense against dehydration, fatigue and grogginess.

Still struggling to drift off in the air? Consider natural ways to nudge your body toward rest.

Let yourself have a meditative moment. Deep breathing can signal your nervous system to slow down. Even a few minutes spent on a simple 4-7-8 breathing pattern, guided meditation or even just focusing on your breath can shift your body into sleep mode.

Some travelers turn to herbal remedies like valerian root, magnesium or maca root to unwind naturally. While results vary, many people find gentle support in nature-based options – just make sure to test anything before your trip. And check with your doctor to ensure the natural supplements won’t interfere with any of your prescriptions or medical conditions. 

Over-the-counter and prescription sleep aids can help in a pinch, but they also come with side effects like grogginess when you wake up. Use them cautiously – and always talk to a healthcare provider if you’re unsure. Sometimes, more organic and holistic options – like a better pillow and a bit of planning – are all you need.

Let’s be honest: even the best way to sleep on a plane won’t compare to your bed at home. And that’s okay. Your goal should be rest, not the best sleep of your life. It won’t be the luxurious sleep you’re accustomed to at home, but it doesn’t have to be miserable either. Even a few short naps in-flight can help you feel more alert and adjusted upon arrival.

And when you finally arrive at your destination? Enjoy a hotel nap and dream of your own Naturepedic mattress waiting for you back home.