Red-eye flights have some significant advantages; they’re often cheaper than daytime flights, and you can usually avoid reaching your destination in the dead of night. That said, a late-night flight can wreak havoc on your sleep cycle and leave you tired and bleary-eyed on arrival.
Knowing how to sleep on a plane helps combat the red-eye blahs. It’s not always easy—airplane seats aren’t exactly five-star hotel beds—but with a bit of preparation, you can learn how to get some shut-eye as you fly, so you can hit the ground running.
Choose the Right Seat
The best way to sleep on a plane is to book a business class seat with its own sleeping pod, but that comes with a significant cost. Otherwise, you’re going to have to try to sleep in a standard airline seat, which can seem impossible. Booking ahead to choose the right seat makes all the difference. Try the following suggestions:
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Window seats allow you to support your head with a travel pillow against the side of the plane, significantly improving your comfort. You won't be disturbed by other passengers getting up to use the bathroom, either. If you need to use the bathroom frequently, book an aisle seat instead.
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Seats in the middle of the plane, close to the wings, often experience less turbulence than the front or back of the aircraft, so you’re less likely to be jolted out of sleep by sudden bumps.
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Exit row and bulkhead seats often provide extra legroom, although they may lack under-seat storage.
What to Wear
If you don't have to make a good impression as soon as you land, dress for comfort instead of fashion. Sweatpants are great for staying cozy, especially when coupled with a soft t-shirt and sweater. Clothing should be fitted but not tight, and made from soft, breathable fibers such as cotton or bamboo.
If you have laced shoes, you can loosen the laces for a bit of relief. Keep them on, though. No one likes traveling next to a sock-clad or barefoot traveler. Some people wear compression socks and pack a pair of travel slippers in their carry-on. Once they board, they exchange their shoes for travel slippers.
Travel Accessories
Airplanes can be noisy, so a pair of earplugs or noise-canceling headphones is a must if you want to sleep during the flight. An eye mask also helps block out stimuli, and while they’re bulky, neck pillows can help you get comfortable enough to nod off. Add these items to your list of essentials for a long flight, and you’ll be much more likely to sleep.
Over-the-counter sleep aids should be avoided, as they can leave you groggy and even cause parasomnias (unusual movements during sleep) that could irritate or alarm fellow passengers. Instead, you can use L-theanine, magnesium glycinate, ashwagandha, or melatonin supplements to promote relaxation and sleep. Consult your doctor before using any sleep supplements, as they may interact with other medications.
How to Wind Down
While it can be tempting to have a few cups of coffee or a glass of wine before your flight, it’s best not to do so. Alcohol and caffeine both interfere with your ability to get to sleep. Instead, consider herbal teas, and drink plenty of water to stay hydrated.
Pack a small vial of lavender essential oil and rub a little into your temples to help relax (don't overdo it, a little goes a long way). In the early part of the flight, do something calming, such as reading, until you feel tired. At that point, put on your earplugs or noise-canceling headphones and eye mask. If you’re using headphones, play some white noise or quiet music to unwind even more. You may not sleep for the entire flight, but you should get enough rest to keep you going until you get to your destination.
Packing Cubes for Travel Essentials
Headphones, sleep masks, supplements, and travel blankets all take up space. If you can fit all of them into your personal item, you’re set. If, however, you have to pack them into your carry-on, you’ll need to keep them in one place so you can retrieve them quickly without holding up other passengers as they board. Packing cubes are ideal for your sleep accessories, as you can just open your carry-on, grab the cube, and use it as your personal item.
