Nov 17, 2017
Posted by: Daniel Walker

How to fall asleep on a plane: 5 tips for getting a good night sleep

Falling asleep on a plane can seem like an impossible task sometimes, especially if you haven’t purchased business class seats. There isn’t a whole lot of leg room and you can’t lower your seat back too far without annoying the person behind you. If you don’t have a U shaped pillow you will also wake up with a very sore neck. Here are some tips on how to fall asleep on a plane, so you wake up feeling refreshed.

How to fall asleep on a plane

1. Purchase a window seat

coping with turbulence and a fear of flying

Sitting in a window seat will give you the most room of any general economy seat. A window seat gives you something to lean on and helps with the second tip of this blog post, blocking out all light sources.



2. Block out all light

Use an eye mask, close your window shade and turn off the TV screen in front of you. The light will tell your body not to go to sleep. If you don’t have an eye mask, use a cap or beanie and lower it over your eyes. You could also cover your face in a scarf or jumper.

This also means shutting off your laptop, phone and any other device that emits lights.

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3. Listen to calming music

Listening to calming sounds like waves at the beach relax the body and will also help you to fall asleep. They can be downloaded to your phone, listened to through Spotify and some planes even have them in the audio section of the in-flight entertainment.

4. Get ready for bed

Changing into your normal sleepwear and doing the things you normally do before you go to bed can act as a placebo. Sticking to your normal pre-bed habit tells your brain you are ready for sleep. Getting into your sleepwear, brushing your teeth, washing your face and putting on your comfy bed socks can make you feel more comfortable and more relaxed. Whatever your routine is at home, try to stick to it on a plane.

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5. Know what to eat and drink

Eat food and drinks that will help you get to sleep. Foods containing tryptophan, magnesium, calcium, and B6 are important because they help the body produce a sleep-inducing hormone called melatonin. Foods like bananas, oatmeal, almonds, kiwi, fish and leafy greens contain these important nutrients. Stay hydrated while flying but drinking cherry juice, or herbal teas like chamomile or passionfruit tea can act as a mild sedative. Knowing what to eat and drink also means knowing what to avoid. Avoiding drinks like alcohol and drinks high in caffeine, like soda and coffee will increase the quality of your sleep.

Thanks for reading How to fall asleep on a plane: 5 tips for getting a good night sleep. What other tips do you have for falling asleep on a plane?




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Daniel Walker - Author

Daniel Walker is an Australian landscape photographer, blogger, outdoor enthusiast and travel addict originally from western Sydney, now residing in Melbourne, Victoria.

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