Home LivingWellnessSleepSleep expert reveals 8 tips for sleeping well on a planeHow to get a good night’s sleep while travelling and flyingWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Home LivingWellnessSleepSleep expert reveals 8 tips for sleeping well on a planeHow to get a good night’s sleep while travelling and flyingWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
How to get a good night’s sleep while travelling and flying
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: JESHOOTS.COM / Unsplash)
(Image credit: JESHOOTS.COM / Unsplash)
Let’s be honest, sleeping on a flight isn’t the easiest thing to do. From loud announcements from the cabin crew to having to wake up for the person next to you to go to the toilet, there’s a lot of distractions and interruptions on an aeroplane which can ruin your sleep.
If you’re on a long haul flight or you’re heading somewhere with a big time zone change, sleeping on a plane is crucial if you want to arrive at your destination feeling energised and ready to start your holiday. To find out more, I spoke to sleep expert and CEO ofMattressNextDay, Martin Seeley about his tips for sleeping on a plane.
1. Go for a walk before boarding
Regardless of the duration of your flight, sitting on the plane for a prolonged period of time is uncomfortable. Going for a walk before boarding can help your body cope better and according to Seeley, it can help you sleep better too. “Studies have shown that just 30 minutes of moderate exercise can boost sleep quality. A further study found that women who spent more time being active reported improved sleep and more time spent asleep, which is essential before the start of your holiday.” Seeley recommends having a 30 minute walk around the airport or duty-free to get your steps in and help you fall asleep quicker and for longer… plus it gives you something to do while waiting for your gate.
2. Choose the right seat
If you’re planning on getting some ZZZ’s on your flight, try to choose the right seat on the plane when you book it. The ‘right’ seat can mean a lot of things but Seeley says there’s actually a prime spot for sleeping on a plane. “Pick a seat in the same row as the wing. Not only is this likely to be the quietest area but as the wing is usually where the emergency exit is, you’ll have more leg room. However, if you’re flying long haul, make sure to book the front of the plane as you’ll be served food first and disembark first, which is why attendants recommend those seats for people looking to sleep.”
3. Time your sleep
4. Prepare a sleep kit
Sleeping upright for several hours can bring on aches and pains so to avoid this, prepare yourself a sleep kit and keep it in yourbest carry-on luggage. Seeley suggests bringing socks, an eye mask and earplugs for this. “The aircon on a plane can get cold and wearing socks can actually stop you from waking up if you’re a light sleeper. For those flying late or through the night, an eye mask is essential to block out the lights from people reading or watching TV. Additionally, we recommend earplugs to help drown out noise.”
(Image credit: Jason Toevs / Pexels)
(Image credit: Jason Toevs / Pexels)
5. Bring a travel pillow
For better support and comfort, make sure you bring a travel pillow with you. “A travel pillow will support your neck as you sleep upright. The best are ones that are made of soft memory foam as they can mould around the shape of your neck. However, if you don’t have one or have limited carry-on space, wrapping a blanket or scarf around your neck can help with sleep support.”
Sign up to the T3 newsletter for smarter living straight to your inbox
Get all the latest news, reviews, deals and buying guides on gorgeous tech, home and active products from the T3 experts
6. Use a white noise app
For those new to white noise, it combines all frequencies on the acoustic spectrum at the same intensity to create sound that blocks out other noises to avoid disrupting your sleep. As planes are very noisy, using a white noise app is a great way to mask the sounds around you and help you fall asleep without too many disruptions. There are plenty of apps where you can find dedicated white noise playlists, including Spotify, Calm and Headspace, and you can alsoturn your iPhone into a white noise machine with this hidden feature.
7. Avoid alcohol on the plane
One of the keytips for good sleep hygieneis to avoid alcohol before bed, and the same can be said when it comes to flying. “While it may make it easier for you to drift off, alcohol disrupts your sleep and lowers the quality, making you more tired. And, if you’ve ever had a scratchy throat on a plane, that’s because the air is notoriously dry. Drinking water before and throughout your flight will alleviate these problems and make it easier for you to fall asleep.”
8. Change the time on your watch and phone
To avoid jet lag, Seeley recommends “changing your watch as soon as you board the plane so you can sleep and act according to that time zone. If you’re flying long-haul, I’d also recommend adjusting to the new time zone two to three days before you fly to regulate your new sleep routine. Both these tips will help your internal body clock adjust, making you less susceptible to jet-lag.”
For more travel tips, check out these12 travel gadgets you need to take with you on your next trip.
Today’s best Suitcases deals$140$53.99View$63View$450ViewShow More DealsWe check over 250 million products every day for the best prices
Today’s best Suitcases deals$140$53.99View$63View$450ViewShow More DealsWe check over 250 million products every day for the best prices
Today’s best Suitcases deals
$140$53.99View$63View$450View
$140$53.99View
$140$53.99View
$140$53.99View
$140$53.99
$53.99
$63View
$63View
$63View
$63
$63
$450View
$450View
$450View
$450
$450
Show More Deals
Show More Deals
We check over 250 million products every day for the best prices
We check over 250 million products every day for the best prices
Samsung Galaxy S25: every leak, rumour and spec we’ve heard before the launch eventThis is everything we’ve heard about the new handsets
This is everything we’ve heard about the new handsets
This case turns your iPhone or Android phone into an e-reader, but there’s a catchActually, there are a couple…
Actually, there are a couple…
Waking up for work is tough in the winter – but smart tech can help you avoid that snooze buttonHow smart tech makes winter mornings run smoother
How smart tech makes winter mornings run smoother
Nutritionist reveals 3 foods you should eat before bed to stay warmStruggling to stay warm during the night? Try eating some of these
Struggling to stay warm during the night? Try eating some of these
Are headbands the new sleep technology trend?
Hatch’s latest sunrise alarm clock finally has a phone-free design – and I’m obsessedHatch launches the Restore 3 wake-up light and it could drastically improve your mornings
Hatch launches the Restore 3 wake-up light and it could drastically improve your mornings
This ERA mattress topper can turn your mattress into a smart sleep tracking deviceThe ERA Smart Layer is my favourite wellness product from CES 2025
The ERA Smart Layer is my favourite wellness product from CES 2025
Withings’ smart mirror combines a smartwatch and scales into a full-length health scannerWithings debuts new conceptual smart health mirror at CES 2025
Withings debuts new conceptual smart health mirror at CES 2025
6 gadgets to get you through Dry JanuaryWith Christmas and New Year out of the way, we take a look at some of the best gadgets to use for Dry January
With Christmas and New Year out of the way, we take a look at some of the best gadgets to use for Dry January
This pillow flip sleep hack can help you beat Christmas insomnia – and it takes secondsIf you love the cold side of the pillow, you’ll love this quick sleep hack
If you love the cold side of the pillow, you’ll love this quick sleep hack
