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How to Sleep on Flights?

How to Sleep on Flights?

Published: July 03, 2020


Can’t sleep on car rides? Flights? Then we’re on the same boat. I cannot, for the life of me, sleep on a flight. Therefore, I decided to write this article on how to sleep on flights in order to help us all during long haul flights.

A few friends of mine can call themselves lucky. They are able to sleep during flights, no matter how long the flight is. Those of us that cannot, however, are less lucky as we’ll get off the plane after a 13-hour flight with no energy and insanely jet lagged.

First thing I’d tell you to do is to bring a neck pillow if you’ve got one. If you don’t have one, don’t worry, most airlines now provide pillows for you to use or the aircraft seats are equipped with a head rest.

If there aren’t any of those then it is fine you can also use a rolled-up jacket to use in place of a neck pillow to support your spine when you sleep. A bad position could hurt you more than the lack of sleep will.

Of course, one way to get a better rest during flight is use some meds to help you sleep, make sure to check first with your local General Practitioner to see which meds would suit you the most and make sure you know the effects of the medicine.

Another thing you could do is to choose a window seat during check in as this would allow you to have an extra headrest. Those of you who has got the miles to upgrade your seat, go ahead and score yourself a seat in business class for padded comfort.

When I’m flying, I like to dress comfortably so that I can sleep better. Comfortable clothes like sweatpants and a large hoodie with fuzzy socks gets me every time. I can also sleep in any position I want as long as it doesn’t disturb my neighbors. If I were wearing a dress, I wouldn’t be able to cross my legs up on my seat!

Before you begin your journey, you could also adjust your sleeping schedule to your destination schedule. This could also prevent a greater effect of jetlag when you land in your destination.

Some airlines give their passengers a package on each seat that contains necessities such as eye mask, socks, earplugs, etc. It may be wise for you to use the eye mask and ear plugs to help you sleep better during the flight as these things would block out any unnecessary distractions.

You could also use this moment to charge your phone and switch it off. This helps you from being exposed to the blue light from the devices. Blue light suppresses melatonin release, which is the hormone that helps you sleep at night.

Don’t forget to stay hydrated and walk around once in a while, do some stretches and light exercises that you can do on board in small spaces. Hopefully no one will look at you and think you’re crazy because I’ve gotten some odd stares before.
As tempting as it may be to chug down a glass of wine to help you fall asleep, it may actually be better for you to skip the alcohol. The initial effects of it definitely would, but this isn’t practical in the long run as once you’re awoken, it’ll be harder to fall back asleep!

“then I just won’t wake up till I land!” If that’s what you’re thinking then yeah sure, maybe. However, are you sure you won’t need to go to the bathroom after drinking that glass of wine? I know I would. Alcohol also makes you feel thirsty which would make you drink more water, and we all know what that means.

Last, but not least, you could listen to some meditation or a boring podcast to help you fall asleep faster. White noise usually works for people. Personally, I’m not a big fan, but go for it!


Our 14DAYPILOT administrator is an active aviation blogger who has high interest and expectations for the aviation industry.  Always up to date with the latest aviation news, our admin aims to provide the best content on our website to help all pilots alike.  We aim to provide flight training guidance and with information related to flying school materials and tips involved how to pass the check ride for all students.