Sleeping on a flight can come in handy, especially if you’re preparing for a new time zone when you land or if you have an overnight flight.
To help you sleep on your next flight, a sleep expert has shared seven tried-and-tested tips that will help you sleep on a plane “every time”.
7 tips to help you sleep on a flight “every time”
![Are you going on a flight this year? These tips might help you get some rest]()
Are you going on a flight this year? These tips might help you get some rest (Image: Getty) Go for a walk
Martin Seeley, CEO and sleep expert at Online Bed Retailer MattressNextDay, advises using some of your energy to walk around the airport before your flight.
He said: “Always head to the airport early to account for any delays, but a short walk before getting on your flight can also help you sleep better once you’ve settled in.
“Before you board, spend 30 minutes walking around the airport – whether it’s duty-free, the lounge, or just a quick lap around the terminal.
“Studies show that just half an hour of moderate exercise can help you sleep better, and further studies have proven that women who take more steps throughout the day experience deeper sleep. So that simple 30-minute stroll will help your body prepare for rest.”
Book seats above the engine
Martin said that while you might not think your seat matters, it could help you get a better sleep.
Martin said: “Booking a seat above the engine can actually lead to better quality sleep. The gentle, consistent hum can act as a sort of white noise, helping to lull you into a peaceful slumber.
“This concept is similar to how some people use white noise machines at home to improve sleep quality.”
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He added: “It’s not just about the noise; the vibrations from the engine can also help create a soothing environment.
“Plus, seats above the engine often experience less turbulence which can be a bonus for those who get anxious during flights.”
Prepare a sleep kit
Martin advises organising a sleep kit before you arrive at the airport: “A well-prepared sleep kit can make all the difference.
“Flight socks are a key component of this kit with previous studies confirming that flight socks can halve the number of times you’re woken up on a plane. By wearing flight socks during the day, you can prevent fluid building up in your legs, which travels up the body when lying down, causing snoring.”
He continued: “In addition to flight socks, include an eye mask to block out harsh cabin lights and a good memory foam travel pillow for proper neck and head support so that you don’t wake up with a stiff neck.”
Change the time on your phone
If your destination has a different time zone, this “simple” tip could help your body adapt.
“As soon as you board, set your watch to your destination’s time,” Martin advises.
“This simple act can help your body’s circadian rhythm – your internal sleep-wake cycle – start adjusting to the new time zone. It’s a great way to minimise jet lag and help you sleep at the right times during your journey.”
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Martin emphasises: “Our bodies are incredibly adaptable, but they need a bit of help sometimes. By changing your clock early, you’re giving your body a head start on adjusting to the new time zone. This can make a big difference in how well you sleep and how quickly you recover from jet lag.”
Don’t use wireless earphones
Although wireless earphones are often more convenient, the sleep expert advises using noise-cancelling headphones instead.
Martin said: “They’re less likely to fall out while you’re sleeping, and many offer excellent noise-cancelling features to block out that cabin chatter.”
He said: “Noise-cancelling headphones are particularly effective in environments with high background noise. They help create a peaceful bubble around you, allowing you to focus on your own audio and tune out distractions.
“Plus, with wired headphones, you don’t have to worry about them running out of battery mid-flight.”
Don’t drink alcohol on the flight
Martin said: “Alcohol might make you feel sleepy initially, but it actually disrupts your sleep quality. Stick to water instead – it’ll keep you hydrated and help prevent that annoying scratchy throat many of us get from the dry airplane air.
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“Alcohol can interfere with your sleep cycles, leading to lighter, less restorative sleep. It’s better to stay hydrated and avoid the hangover that comes with drinking at high altitudes. Plus, water is essential for maintaining healthy blood circulation during long flights.”
Fly in loose clothing
Martin says your outfit choice matters when you fly: “Loose-fitting clothes are a must when flying.”
He added: “They allow for better blood circulation and give you the freedom to find a comfy position in those cramped airplane seats.
“Wearing comfortable clothing is essential for reducing discomfort and improving sleep quality. Tight clothes can restrict movement and cause pressure points, which can wake you up during the flight. By dressing comfortably, you’re giving your body the best chance to relax and sleep well.”
