Even in a coach, you can wake up refreshed if you know what to do.
Long flights don’t have to mean arriving groggy, sore, and ready to collapse. Most people give up on sleep the moment they realize they’re in the middle seat, wedged between a snorer and a seat-kicker. But with a few smart tweaks, you can turn even the worst seat on the plane into a surprisingly restful spot.
You don’t need to splurge on first-class to get real rest in the air—you just need the right strategies. We’ve tested a lot of what’s out there, from bizarre gadgets to simple behavioral tricks, and found what genuinely works. Whether you’re flying across the country or halfway around the world, these 11 airplane sleep hacks will give you your best shot at a good nap or full night’s sleep—no Ambien required.
1. Dress like you’re headed to bed, not a business meeting.
Comfortable clothes make a massive difference when you’re trying to sleep on a plane. Tight waistbands, stiff collars, or fancy shoes can all work against your body’s ability to relax, as shared by Elizabeth Rhodes in Travel & Leisure. Instead, wear breathable, stretchy layers—like joggers, soft tees, or hoodies—that feel like pajamas but still pass through TSA without a second glance. Wool socks and slip-on shoes make it easier to kick off your shoes and get cozy once you’re in your seat.
The cabin temperature often swings between freezing and stuffy, so dressing in layers helps you adjust without a struggle. Bring a lightweight scarf or shawl to double as a blanket. Looking polished isn’t the goal here—comfort is. If your body thinks it’s bedtime, it’ll behave that way. Don’t underestimate the mental cue that comes from dressing down; it’s one of the easiest ways to tell your system it’s okay to rest.
2. Pick your seat like your rest depends on it—because it does.
Not all airplane seats are created equal, especially when it comes to sleep. If you want to lean against something, grab a window seat so you can rest your head without worrying about neighbors or food carts. Aisle seats may seem appealing for legroom, but they often come with interruptions. You’ll get bumped, asked to move, or have someone hovering over you while you’re trying to doze off.
Seats near the front of the plane tend to be quieter and experience less turbulence than those near the back. If you’re near the engines or lavatories, you’ll likely hear more noise and deal with foot traffic. Use airline seat maps before check-in to choose the best possible location. Avoid exit rows if they don’t recline. Think of seat selection as your foundation—once you’ve got a good one, everything else becomes easier, as stated by the editorial team at Casper.
3. Use a neck pillow that actually supports your head.
Most travel neck pillows are completely useless. They either deflate mid-flight or fail to keep your head from lolling sideways. But a good one—one that wraps around and supports both sides of your head—can make all the difference. Look for structured memory foam options that hold their shape or designs with adjustable toggles to tighten and anchor the pillow securely, as mentioned by Kaitlyn McInnis at Condé Nast Traveler.
An inflatable footrest or even a small lumbar pillow can also enhance your overall body posture, making it easier to fully relax. Don’t assume you’ll get by without some kind of head support. Even if you think you can nod off sitting upright, your neck will hate you by the time you land. It’s worth testing a few types before your trip—what works for one person might not work for another, but finding your perfect fit is a game-changer.
4. Block out light like you’re in a hotel room blackout.
Ambient cabin light, reading lamps, and glowing screens all sabotage your body’s ability to produce melatonin, the hormone that signals it’s time to sleep. A decent eye mask isn’t a luxury—it’s a necessity. Look for one that’s contoured so it doesn’t press directly on your eyelids and blocks out every trace of light, even when the cabin’s still bright.
Some fliers even wear a hoodie over the mask to increase darkness and give themselves a little privacy bubble. If you’re shy about looking ridiculous, just remember: everyone’s trying to sleep too, and no one cares what you look like. Once you block out light effectively, your brain gets the memo to wind down. That tiny investment in darkness often brings more relief than you’d expect, especially when paired with the right audio to drown out the rest.
5. White noise is your new best friend.
Airplanes are filled with disruptive noises—crying babies, engine hums, and chatty passengers. The trick is to drown them out before they get under your skin. White noise or ambient sleep tracks can create a consistent sound environment that blocks sudden interruptions and soothes your nervous system into a more restful state. Noise-canceling headphones are ideal, but even a simple pair of earbuds with a sleep playlist can help.
You can download ambient airplane cabin sounds or nature noise apps ahead of time. Some people swear by gentle rainfall or ocean waves, while others prefer brown noise for its deeper tone. Whatever you choose, make sure it loops without jarring transitions. Pair it with your eye mask, and you’ll have a near-instant sleep cocoon. Silence isn’t realistic on a plane, but replacing chaos with a calm audio backdrop makes all the difference.
6. Skip the alcohol if you want real rest.
That free glass of wine might seem like it’ll help you nod off, but it’s not doing you any favors. Alcohol can make you feel drowsy initially, but it messes with your sleep cycles, dehydrates you, and increases your chances of waking up groggy or irritable. It also causes more bathroom trips, and you don’t want to be squeezing past your seatmate every hour during a red-eye.
Instead, drink water steadily throughout the flight and bring an herbal tea bag like chamomile or peppermint. Ask the flight attendant for hot water, and you’ve got a calming beverage that encourages rest without the side effects. Hydration helps regulate your body temperature and keeps headaches at bay, both of which improve sleep quality. If you’re really craving something to take the edge off, magnesium supplements are a much smarter choice than alcohol.
7. Bring your own blanket and don’t rely on airline freebies.
Most airlines don’t offer blankets unless you’re in premium class, and even when they do, those thin synthetic ones aren’t exactly comforting. Bringing your own travel blanket ensures warmth and a sense of home—even a lightweight one can work wonders. A cozy wrap or oversized scarf can double as a blanket and take up almost no room in your carry-on.
Familiar textures have a calming psychological effect, especially when you’re trying to sleep in an unfamiliar place. If you’re prone to getting cold or find yourself waking up when your temperature dips, having a layer that you control is crucial. It’s also more hygienic than using something that’s been folded and reused countless times. Sleep comes easier when your body feels safe, warm, and secure—your own blanket is a small but mighty part of that.
8. Eat smart before boarding to avoid sleep sabotage.
What you eat before your flight can directly affect how well you sleep in the air. Heavy meals loaded with carbs, salt, or grease are a mistake—they leave you bloated and uncomfortable. Instead, opt for something light with protein, fiber, and healthy fats, like a turkey wrap or yogurt with almonds. These help you stay full without sending your digestion into overdrive.
Avoid caffeine for several hours before boarding if your goal is sleep. It sticks around in your system longer than you think. Spicy foods are another culprit—heartburn and a cramped airline seat don’t mix well. Plan your meals around your flight schedule and aim to eat about an hour before boarding. This gives your body time to start digesting so you’re not dealing with discomfort while trying to drift off.
9. Reset your internal clock with light cues and timing.
If you’re flying across time zones, your body needs help adjusting. Sleep doesn’t just happen—you have to guide it. Start shifting your sleep and wake times slightly a few days before your trip. Once on the plane, mimic the destination time zone as much as possible. That might mean skipping a movie and going straight to sleep, even if it’s only 7 p.m. back home.
Use light exposure strategically. When it’s “nighttime” at your destination, avoid screen light and wear your eye mask. When it’s “morning,” open your window shade or switch on a soft reading light. Your body takes cues from brightness, so these little tricks help it adapt faster. Melatonin supplements can also help, but they work best when used alongside a consistent sleep plan—not as a magic fix on their own.
10. Master a calming routine that signals it’s sleep time.
Your body thrives on routine, even in chaotic places like airplanes. Doing the same few things before bed—even while traveling—tells your brain it’s time to shut down. That might mean brushing your teeth in the airport bathroom, doing a few deep breaths before takeoff, or pulling out the same book you always read before sleep. The actions themselves aren’t magic—it’s the repetition that matters.
Pack a small pouch with your bedtime essentials: an eye mask, earplugs, lotion with a calming scent, maybe even a journal. Create a ritual that feels grounding and familiar. Some people do light stretches or guided meditation on their phone. The point is to train your mind and body to recognize the wind-down process. Once your system recognizes the pattern, it becomes much easier to slip into sleep—even at 35,000 feet.
11. Accept imperfection and go with the flow.
Sometimes, despite all your planning, sleep just doesn’t happen. Maybe the turbulence keeps waking you up, or your seatmate won’t stop fidgeting. Stressing about it only makes it worse. Instead, allow yourself to rest in whatever form is possible. Close your eyes, slow your breathing, and even if you don’t fall into a deep sleep, you’re still giving your body something close to it.
Adjusting expectations can keep you calm and help you avoid a downward spiral of frustration. Focus on relaxation, not perfection. Think of your in-flight “sleep” as more of a meditative rest period, and you’ll be less likely to feel disappointed. Ironically, once you stop forcing it, real sleep often follows. Plan smart, pack right, but stay flexible—that mindset is your final and most powerful tool.