How to Sleep on Long Flights
Sleeping on flights is tricky, and as someone who used to be a more nervous flyer, there was a time when I had loads of trouble getting rest while traveling. Unfortunately, this often led to me feeling exhausted and sluggish during the first few days of my trip. However, these days I feel like I’ve cracked the sleep code when it comes to long flights, so I thought I’d share a few tips and tricks I use to get some Zsss at 35,000 feet, along with a few products I swear by to keep me comfortable and cozy.
Show up sleepy
This one is huge, and pretty easy to do. The night before a flight I make sure to not get a ton of sleep. You definitely want to get some, so that things are thrown totally out of wack when you land, but staying up a bit later than usual the night before a flight always helps me to feel a bit drowsy and ready for sleep by the time I’m on the plane.
Comfortable, loose clothing and layers
Next is to make sure that you’re in clothing that’s as comfortable as possible, and layers are the way to go so that you can take them off and put them back on as the temperatures change on the plane. I’m almost always in leggings with a loose dress or tunic on top. I also like to pack a hat in the event that the plane is really cold and I want something to cover my head.
Travel blanket
I don’t always bring a travel blanket, but when I do I really love the one that Gravel makes. It has several pockets, it snaps around your neck so it doesn’t constantly slip down, and it packs down to the size of a large water bottle.
Earplugs and/or noise cancelling headphones
Earplugs are a MUST for me, and I really like the Howard Leight earplugs by Honeywell. These suckers are hardcore and I’m always able to get a really snug fit in my ears.
Noise cancelling, over the ear headphones are also a non-negotiable. Ear buds start to make my ears hurt after a while, and though I sometimes also bring my Apple earbuds for places like the airport waiting areas, I rely on my Bose Quietcomfort headphones during the flight itself. If I really want to block out everything, I’ll put in the earplugs and then wear the headphones on over that. Wild, I know!
White noise
Technically I use brown noise (I find white noise too harsh), but it’s all the same - a droning that’s meant to drown out the planes engines. I like this one on Spotify that runs for 12 hours (I use it at home too), but there are a ton of options, so find one that works for you. You could also use a nice podcast like this one or this one, or relaxing music - just find something that you find relaxing.
Slippers
Having slippers to put your feet into feels like such a luxury while flying! Make sure you get something with a hard sole so that going into the bathroom doesn’t turn into a biohazard situation. I really love Fit Kicks Classics because they’re light and they pack down easy, but there are a lot of different options to get whatever works best for you.
Pillow
Oh, the great pillow debate! This is honestly one of those things that will require some individual trial and error because everyone is so different. But my favorite pillow is the old school, original Trtl. I like that it supports my head, and I’ve somehow managed (though it’s tricky) to figure out how to wear the Trtl and my Bose headphones at the same time.
Eye mask
I’m an eye mask devotee, but until recently I would always wake up from traditional masks with a stabbing pain in my eye. But ever since finding the Manta Sleep Mask, I haven’t had that problem. These are SO comfy, they leave plenty of room for your eyes to blink, and they block out almost 100% of light.
Relaxing scents
Using a roll-on essential oil, like lavender, on your temples can be a nice way to wind down as well. Another option: a few years ago a friend gifted me an essential oil nose ring that I sometimes use. They’re comfortable and provide a gentle consistent scent to help you relax.
And that’s how I’m able to relax and get at least a couple of hours of sleep on long flights. Hope this helps you, and that when you land in your destination you feel well rested!
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hi there, I’m angi the founder of roam & gather. My mission is to curate joy-centered, small group journeys that are relaxed, intimate, and rooted in culture, community and slowness.
Roam & Gather is a small travel company offering soul-nourishing, curated travel experiences that help connect people with global communities, like-minded travelers and themselves.
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