It can be frustrating to watch the person next to you fall asleep easily while you're still struggling to get comfortable. However, it’s definitely possible to catch a few hours of sleep during your flight. Preparation is key, so you can arrive at your destination feeling well-rested. Below, we’ve listed the best tips for sleeping better on the plane!
#1. Take your destination's time zone into account
If you're flying to a different time zone, it’s a good idea to start adjusting your routine a few days before your flight. If there’s a significant time difference between your current time zone and your destination, consider booking a red-eye flight. Leaving in the evening increases your chances of sleeping on the plane. Ideally, a nonstop flight is best for getting rest, though that’s not always possible. If you need to change planes, try to sleep during the longer leg of the trip rather than the shorter one.
#2: Choose your seat in advance
Most airlines let you reserve your seat ahead of time. A window seat is a great choice if you want to sleep, since you’ll have something to lean against and are less likely to be disturbed. However, if you need to use the restroom frequently or have circulation issues that require you to stretch your legs, an aisle seat might be a better option. Seats in the emergency exit row often offer more legroom, but they may not recline — something to keep in mind if you're tall.
#3: Buy the right earplugs
Alpine offers several airplane earplugs in its range. Take our FlyFit earplugs, for example. These feature special pressure-regulating filters that help equalize pressure on your eardrums, preventing discomfort or pain during takeoff and landing. In addition to regulating pressure, they also offer light noise reduction, which helps block out engine and ventilation noise while still letting you hear important announcements from the crew.
If you fly frequently, it’s worth considering custom FlyFit earplugs, which let you choose your preferred level of noise reduction.
You could also consider our sleep earplugs. These provide higher noise reduction, ideal for blocking out noisy passengers or crying babies. Just keep in mind that sleep earplugs do not include the pressure-regulating filters found in the FlyFit version.
#4. Pack your own sleep kit
Besides the right earplugs, there are a few other essentials you’ll want to bring to make your flight more comfortable. Take a few minutes to pack a personal sleep kit — you’ll be glad you did once you’re onboard! Suggestions include:
- Earplugs
- Sleep mask
- Neck pillow
- Earbuds or noise-canceling headphones
- Blanket
The rest depends on your personal preferences. For example, some people like to bring a small bottle of lavender oil. Applying a drop to your temples or wrists can be very relaxing.
#5: Wear comfortable clothes
The most important thing is to dress comfortably. You’ll sleep much better when you’re not wearing tight or restrictive clothing. A soft, oversized hoodie is a great choice. Dress in layers so you can easily adjust based on the cabin temperature. A large scarf (also called a blanket scarf) can double as a wrap or blanket. It’s totally fine to take off your shoes for a nap — just make sure to wear clean socks or slip-on slippers. Speaking of socks: compression socks are highly recommended. Many people experience swelling or discomfort in their legs due to long periods of sitting. Compression socks help improve circulation and prevent these issues.
#6: Watch what you drink...
It’s important to stay hydrated on a plane, as the dry cabin air can quickly dehydrate you. Dehydration can lead to fatigue, headaches, and worse jet lag. Be mindful of what you drink both before and during the flight. While caffeine and alcohol may be tempting, they’re not ideal if you’re trying to sleep. Sugary sodas can also disrupt sleep, so opt for water or herbal tea instead.
#7: ... and what you eat
What you eat before and during the flight can impact your ability to sleep. Try to avoid heavy or greasy meals. You’re allowed to bring your own food, but remember that some countries require you to declare it upon arrival. To be safe, check airline and customs rules ahead of time and only bring sealed, packaged food.
Are you flying while it’s nighttime at your destination? Then it’s best to avoid eating during the flight until it’s breakfast time in your new time zone. Research shows this helps your body adjust more easily.
#8: Do relaxation exercises
Getting to the airport, checking in, going through security — it can all be stressful. Once you're finally in your seat, it may still be hard to relax. That’s why it helps to know in advance which relaxation methods work for you. Simple breathing exercises or progressive muscle relaxation can make a big difference. You can also find videos with stretches or yoga routines specifically designed for flying.
#9. Stick to your bedtime routine as much as possible
Try to follow the same routine you normally do before bedtime: brush your teeth, wash your face, remove contact lenses, read a book. Keeping your bedtime routine signals to your body and mind that it’s time to rest. Also, remember that blue light from screens can disrupt your sleep. Turn off your phone, tablet, or laptop well before you plan to sleep.
#10. Keep your seatbelt visible
Usually, your seatbelt only needs to be fastened during takeoff and landing. However, turbulence can happen at any time — and the crew is required to check that all passengers are buckled up. Before you fall asleep, fasten your seatbelt over your blanket or clothing so it’s clearly visible. That way, the crew won’t need to wake you up if turbulence hits.
