How to sleep on a long flight

Needless to say, an airplane has nothing on your king bed at home. But, learning how to sleep on a long flight isn’t as impossible as it may seem! With these easy tips and tricks, you’ll be falling asleep, even in a middle seat, in no time.

Learn How to Sleep on a Long Flight


Optimal sleeping temperature ranges from 60 and 67° F. While planes typically remain much warmer than 67° F, most passengers will have access to their own vent to increase or decrease their cool air. We recommend wearing light clothing with easily removable layers so you can adjust accordingly.


A neck or back pillow can work wonders in your journey to learn how to sleep on a long flight. Airplane chairs don’t have the best support. So, a pillow for your lower back can assist in overall comfort while flying. And a neck pillow will give you a place to rest your head that’s not the seat in front of you or the window.


Did you know that staring at screens can actually reduce the production of melatonin? Melatonin is a hormone predominantly responsible for your sleep cycle. So, to get a good nap on your long flight, put the phones and tablets away. Not only will this allow you to get some shut-eye, but it will also preserve your electronic battery levels.


If you have a daytime flight, you can expect some sunlight streaming in from open windows on the airplane. An eye mask is an easy and inexpensive way to block out the natural light that can delay the onset of sleep.


Airplane engines can reach 140 decibels at takeoff and hover right around 80 decibels during the flight. Prolonged noise over 70 decibels can actually cause hearing loss and prevent you from sleeping on the plane. Earplugs certainly aren’t the most comfortable item to wear. But, if you’re a frequent traveler, we recommend investing in a good pair.

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