Tips For Sleeping On a Plane

If you are planning a long-distance flight, there are several things you can do to help you get a good night’s rest. One of these is to use melatonin to promote sleep. You should also be mindful to avoid drinking caffeine and to try to position yourself to sleep. You can also bring noise-canceling headphones to help drown out some of the background noise on your plane.

Follow this article to get more tips for sleeping on a plane and you might be benefitted from it.

Position Your Body To Sleep


A long haul flight of hundreds of miles in length is a grueling undertaking, especially if your travel companion is a snorer. However, you need not suffer from cabin fever at the hands of a narcoleptic if you do a bit of legwork. The right combo of pre-flight planning and a few well timed pounces is all it takes to make you the envy of the pack.

You may even be able to sleep on the plane. The following tips and tricks will make your flight a more enjoyable experience.

A soft outdoor rug may eventually help you to make it a little bit easier. We always suggest that you take something with you on the plane that can help in enduring the flight and make it easier, also more comforting.

The most important tip is to always remember your seat number and the person in front of you. The rest is just a matter of common sense. If you aren’t lucky enough to snag a window seat, do some homework and you will be set for the trip of a lifetime.

Avoid Seats In Front Of a Bulkhead or Bathroom

If you want to have a better night’s sleep on your next flight, avoid sitting in front of a bulkhead or bathroom. While they can be convenient, they can also be a real pain. They offer less leg room, no under-seat storage, and limited recline. They can be noisy and can interfere with other passengers.

Seats in the rear of a plane tend to have more bumps and vibrations, so they aren’t suitable for people with motion sickness. On the other hand, there are benefits to having a seat in the back. For instance, you will be the last passengers to disembark from the plane after landing. It’s also a good choice if you don’t like being kicked in the back.

Bring Noise-Canceling Headphones


If you plan on sleeping on a plane, it’s recommended that you bring noise-canceling headphones with you. These devices will help you get a good night’s sleep while preventing you from disturbing your partner. They also help you block out background noises, so you won’t hear the loud conversations of other passengers.

While noise-canceling headphones can make you feel like you’re underwater, they’re also a great way to reduce the sound of the engines on a plane. If you’re someone who frequently travels, then these headphones can be a lifesaver.

The best noise-canceling headphones will hide irritants and reminders of your trip, while blocking out the sounds of the engines and passengers on your plane. They also allow you to listen to music while avoiding loud chatter.

Take Melatonin

If you’re a jet lag sufferer, you may have heard that melatonin helps you sleep. It’s a pineal hormone, and it is used as a drug to reset your body clock.

If you’re traveling from New York to Tokyo, you will arrive in the afternoon local time. After that, you will need to sleep on a plane. If you do not have any melatonin, you could experience vivid dreams, or you may be unable to fall asleep.

Although melatonin is helpful for jet lag, it can also cause side effects. Those side effects include drowsiness, nausea, and dizziness. You should consult with your doctor about any possible side effects before taking melatonin.

It’s important to note that melatonin should not be taken on a plane. That’s because of the high altitude. It can also cause a dip in oxygen, which can worsen apnea.

Avoid Caffeine


The best way to avoid caffeine while flying is to stick to water. In general, you should be drinking a cup of coffee in the morning, not the evening. If you do have to drink, stick to decaf. You don’t want to be jittery and groggy when you board your flight.

While the jury is still out on whether or not caffeine can interfere with sleep, there is some evidence to suggest it can. The most notable effects occur in the first few hours after consuming caffeine, but the effects may be minimized by avoiding it as much as possible.

Some people who drink heavily may experience problems with caffeine metabolization. Caffeine can also enhance your memory and reaction time. On the flip side, it can trigger a heartburn or stomach upset.


Flying can be tough on your sleep schedule. But with a few tips and tricks, you can catch some ZZZs while soaring at 30,000 feet. Next time you’re flying, try out a few of these sleeping on a plane tips and arrive at your destination well-rested and ready to go! Do you have any other tips for sleeping on a plane? Share them with us in the comments below!