✈️ Book THIS Seat If You Want to Sleep on a Plane – Plus 6 Other Sleep Hacks When Flying

Sleep expert shares 7 tried and tested tips to help you drift off to dreamland when flying – every single time!

1. Go for a 30-minute walk around duty-free or at the gate

Martin advises, “Always head to the airport early to account for any delays, but a short walk before getting on your flight can also help you sleep better once you’ve settled in. Before you board, spend 30 minutes walking around the airport – whether it’s duty-free, the lounge, or just a quick lap around the terminal.

“Studies show that just half an hour of moderate exercise can help you sleep better, and further studies have proven that women who take more steps throughout the day experience deeper sleep. So that simple 30-minute stroll will help your body prepare for rest.”

2. Book the seats above the engine for the best quality sleep

Believe it or not, where you sit matters! Martin said, “Booking a seat above the engine can actually lead to better quality sleep. The gentle, consistent hum can act as a sort of white noise, helping to lull you into a peaceful slumber. This concept is similar to how some people use white noise machines at home to improve sleep quality.”

Martin notes, “It’s not just about the noise; the vibrations from the engine can also help create a soothing environment. Plus, seats above the engine often experience less turbulence, which can be a bonus for those who get anxious during flights.”

3. Prepare a sleep kit beforehand

“A well-prepared sleep kit can make all the difference,” Martin explains. “Flight socks are a key component of this kit, with previous studies confirming that flight socks can halve the number of times you’re woken up on a plane. By wearing flight socks during the day, you can prevent fluid building up in your legs, which travels up the body when lying down, causing snoring.”

He continues, “In addition to flight socks, include an eye mask to block out harsh cabin lights, and a good memory foam travel pillow for proper neck and head support, so that you don’t wake up with a stiff neck.”

4. Change the time on your phone and watch as soon as you sit on the plane

“As soon as you board, set your watch to your destination’s time,” Martin advises. “This simple act can help your body’s circadian rhythm – your internal sleep-wake cycle – start adjusting to the new time zone. It’s a great way to minimise jet lag and help you sleep at the right times during your journey.”

Martin emphasises, “Our bodies are incredibly adaptable, but they need a bit of help sometimes. By changing your clock early, you’re giving your body a head start on adjusting to the new time zone. This can make a big difference in how well you sleep and how quickly you recover from jet lag.”

5. Avoid using wireless earphones

While wireless earphones are smaller and, therefore, easier to pack, they could prevent you from getting a good sleep whilst flying! Martin advises, “They’re less likely to fall out while you’re sleeping, and many offer excellent noise-cancelling features to block out that cabin chatter.”

He notes, “Noise-cancelling headphones are particularly effective in environments with high background noise. They help create a peaceful bubble around you, allowing you to focus on your own audio and tune out distractions. Plus, with wired headphones, you don’t have to worry about them running out of battery mid-flight.”

6. Say no to an in-flight tipple

It might be tempting to have a drink to help you relax, but Martin cautions against it. “Alcohol might make you feel sleepy initially, but it actually disrupts your sleep quality. Stick to water instead – it’ll keep you hydrated and help prevent that annoying scratchy throat many of us get from the dry aeroplane air.”

Martin explains, “Alcohol can interfere with your sleep cycles, leading to lighter, less restorative sleep. It’s better to stay hydrated and avoid the hangover that comes with drinking at high altitudes. Plus, water is essential for maintaining healthy blood circulation during long flights.”

7. Wear loose clothing to fly

“Loose-fitting clothes are a must when flying,” Martin shares. “They allow for better blood circulation and give you the freedom to find a comfy position in those cramped aeroplane seats.”

He adds, “Wearing comfortable clothing is essential for reducing discomfort and improving sleep quality. Tight clothes can restrict movement and cause pressure points, which can wake you up during the flight. By dressing comfortably, you’re giving your body the best chance to relax and sleep well.”