How To Sleep Comfortably On A Plane In Economy Class?

Getting enough sleep in economy class can be a daunting task, especially if you don’t have a lot of space. Fortunately, there are plenty of tricks that will help you get the most out of your ticket.

Some of us were born with the ability to sleep on a plane, even while we’re in an economy seat. Unfortunately, for the rest of us, this is not always possible. To help you get the most out of your trip, here are some of my favorite apps and accessories to help you get the most out of your flight.

There are a variety of ways to get enough sleep on a plane. From pillows to headsets, there are plenty of options. Unfortunately, sleeping on a plane is not an ideal scenario. Due to the constant noise and packed spaces, it can be hard to get enough sleep.

Getting enough sleep on a plane can be hard due to the constant noise and other factors. Even with the best intentions, it can still feel like an impossible task. Getting enough shuteye can help prevent jet lag and exhaustion. However, it’s also possible to get the most out of your flight by following these tips.

While it’s possible to get tired of flying, there are some things that can help improve your sleep. Having the right seat and making small changes in your habits can help.

Choose A Carrier That Offers Wide Economy Seats

Getting on an airplane can affect your quality of sleep. Having a window can help you avoid people asking to get out or touching your arm.

Before you buy an airplane ticket, check out the seats that are available in advance so that you can avoid having to make a last-minute purchase. These tend to be farther away from the restrooms and the bulkhead.

When traveling with my kid, I usually go for the middle section of the plane. It’s quieter than the galley, and there are usually empty rows around the end of the plane.

Choose a seat with plenty of legroom so you can stretch out. Let’s face it: even if you’re flying economy, you want some space to stretch out and relax. Go to an airline comparison website that lists economy seat sizes before you book. You may also find out how far the seat reclines and other amenities are available while you’re at it.

  • For example, if you book a short-haul economy trip on a Boeing 737 with United, your seat will be 16.3 inches (41 cm) wide, however if you book on a Boeing 737 with WestJet, your seat will be 23 inches (58 cm) wide.

Make A Reservation For An Evening Or Overnight Flight

You can get the most out of your natural sleep cycle by taking a flight in the evening. This will allow you to sleep soundly and avoid getting bogged down in the middle of the night. If you have the option, schedule a nonstop flight to avoid having to sleep during layovers.

Although I’m not a great sleeper, I have to admit that I have to sleep on planes to get the most out of my experience. Over the years, I’ve learned a few tricks that have helped me get a better night’s sleep.

Although it may seem like an odd choice, overnight flights can be very helpful for people with limited time off work. They can help you get to an overseas destination more quickly.

Plus, overnight flights give you more options when traveling from the US to Europe or Asia. In some cases, you may not have a choice between daytime and red-eye flights.

Since many of us are still learning how to sleep on planes after traveling with COVID, I hope this post will help prepare for an upcoming long-haul trip.

Make That Your Neck Is Well-Supported

It’s also important to remember that our bodies aren’t designed to sleep upright. Instead, try placing a rolled up sheet or pillow on the lower seatback to support the S-curve of your spine.

One of the biggest reasons why people can’t sleep on planes is due to their heads not being properly supported. A survey revealed that a U-shaped pillow provides the least amount of head movements during sleep.

It’s not uncommon for people to use a travel pillow to prop up their chin. Scientists say the best way to support your neck is to keep it around your front.

There are various types of travel pillows on the market that are designed to protect the neck and provide a better rest for weary travelers. One of the most popular ones is the Trtl Neck Pillow. It’s a lightweight and comfortable product that looks just like a scarf.

Lavender-Scented Goods Should Be Packed

Lavender is known for its sleep-inducing properties. This Works’s sleep balm is formulated to help you get ready to drift off.

This Works Deep Sleep Pillow Spray is also a favorite. It can be used on pillows or worn on a scarf.

This Works is a brand that I usually use myself, as they have a variety of products that can be found on Amazon.

Dress In Layers To Keep Warm And Comfortable

Choose loose-fitting clothing because you’ll be out for a while. It’s always a good idea to dress in layers so you can stay warm on the plane if it’s chilly or remove a layer if it’s too hot.

Bring a pair of thermal or compression socks to wear on the journey if your feet feel cold easily. Getting physically comfy can sometimes be enough to help you drift off.

If you’re planning on getting some sleep on an airplane, avoid wearing anything that will squeeze your belly, advises John Breese, the CEO of Wearing loose clothes and long sleeves will help keep you warm.

It’s impossible to predict when your flight will be hot or cold, so don’t wear anything tight. If you’re on a long-distance flight, bring your own pajamas to keep you warm.

Bring A Blanket And A Travel Pillow With You

If you’re traveling during the day, you might not be able to get a blanket on a long-distance flight. Instead, bring a travel shawl to keep your neck and shoulders warm.

Before you go to sleep, make sure that you fasten your seat belt. This will prevent someone from waking you up if there’s turbulence or an emergency landing.

Although economy class doesn’t offer blankets, you can still get a good night’s sleep by wearing a blanket from home. Then, wrap it around your body and stick a travel pillow under your neck.

  • If you sleep on a plane and tend to lean forward, try positioning the U-shaped cushion in front of your neck for more support.
  • Wrap your blanket around you before you belt up if you don’t want to be startled up by a flight attendant. The flight crew should not bother you if your buckled seat belt is visible.

Wear Earplugs With Noise Cancellation And An Eye Mask

If you’re tired of hearing the airplane’s loud noises and light, try blocking them out with earplugs or a soft eye mask. These accessories will help you feel more at ease and avoid getting distracted. Noise-canceling headphones can be used instead of earplugs if you don’t have any.

According to a study, the average noise level from an airplane is 85 decibels. This level is similar to the sounds of a vacuum running. It can also affect your sleep.

Screen movies and TV shows can keep you up with the latest movies and episodes of your favorite shows. For instance, after a flight a couple of years back, I spent a couple of hours watching “Man in the Moon.” Then, after the movie, I felt like I lost a couple of hours of sleep due to the depictions of Tony Clifton and Andy Kaufman.

Keep Your Eyes Away From Bright Screens And Play Soothing Music Or Listen To A Podcast

Instead of scrolling through your devices, try reading a book or magazine instead. Set your devices to turn off at least 30 to 60 minutes prior to sleeping.

While on the plane, try listening to a relaxing music or a podcast to help you fall asleep. It can also help you take away the stress from what’s happening around you.

If I need to get the distraction of sound, I often insert some squishy earbuds into my phone and keep a few albums by Marconi Union. Their song “Weightless,” which was recently named the most relaxing song in the world, is also very good.

Instead of playing your favorite playlist, try listening to pink noise instead. According to a study, listening to pink noise can help people fall asleep faster. It’s similar to the calming effects of natural sounds such as waves and rain.

A Harvard University study revealed that exposure to blue light from mobile devices can disrupt the sleep-wake cycle. It can also affect the production of melatonin, which is a sleep-promoting hormone.

Drink Plenty Of Water And Experiment With Natural Supplements

Drinking water and staying away from alcohol are two of the best ways to stay hydrated on an airplane. However, don’t overdo it, as it’s very unpleasant to wake up and try to get back to sleep.

When getting drinks on an airplane, avoid alcohol and caffeine. Both can make you groggy and make it hard to fall back into sleep, so try taking a few drops of water, tea, or juice before going to sleep. Remember to monitor your fluid intake.

During daytime flights, especially, having coffee or a soft drink will distract you and make it hard to fall asleep. Instead, try taking a few drops of water or juice before boarding.

Although I usually get ready to sleep on the plane, my husband tends to get tired easily. He also uses supplements that are beneficial for his muscles.

Although I’m not a doctor, I can’t advise you on what drugs to take as sleep aids. Instead, I suggest asking your physician about the various options.

Over-the-counter drugs can help with sleep, such as Dramamine. They can also help with jet lag and other conditions. Some of these include melatonin and antihistamines.

If you’re planning on sleeping on the plane, make sure to ask for a prescription for a sleep aid. However, be warned that these drugs can have side effects, such as hallucinations and memory loss.

Use The Do Not Disturb Sign If You Don’t Want To Be Disturbed

Former airline employee and author Jayne Bailey Holland advises passengers to tell their flight attendant when they want to sleep so they can avoid being disturbed.

If you’re on a flight and have a friendly seatmate, tell them that you plan on sleeping through the meal service.

Some airlines will allow you to pop stickers on your head to let the crew know that you don’t want to be woken up for food.


Getting in touch with the present moment is a great way to relieve stress. A study published in the Journal of Internal Medicine revealed that focusing on breathing deeply can help people fall asleep faster and have better sleep.

Shut off your eyes and rest. It’s important to avoid putting pressure on yourself to fall asleep, as it can actually help you keep going. Instead, try taking deep breaths and listen to a bedtime playlist.

While it’s important to get on the ground running as soon as possible, try to take it easy for the first couple of days. Having too much stress can prevent you from getting a good night’s sleep.

Instead of planning to stay in your hotel or apartment, try taking a nap whenever possible. This will give you time to get used to the new time zone and allow you to enjoy the rest of your trip.

James Newman

James Newman is an air travel fanatic. From the fear of flying, TSA regulations, and saving money on flights & airlines, James has extensive knowledge when it comes to air travel. He hopes to make your air travel experience a better one with his blog

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