These 10 simple airplane sleeping hacks can make all the difference on your first day of your adventure!

Do you love to travel but hate the overnight flights? Do you wake up feeling stiff, groggy, or worse – having not slept at all? Here are some helpful tips that can help you survive the long overnight flights.

1. Choose your seat well

When getting good sleep on an airplane, it’s all about location, location, location. Splurging the extra dollars and getting a good seat is worth it in the long run. You want to wake up feeling refreshed and ready for your adventure! Choose a window seat so you can lean your head against the wall. You won’t be disturbed by people asking to climb over you after you’ve just fallen asleep. Consider also leg room and proximity to the bathroom. The exit row will have extra legroom, but the bathrooms can be loud with high traffic. Consider choosing a row away from both. 

2. Sensory deprivation

If you’re like me, total darkness and silence are necessary for falling asleep… which can make sleeping on an airplane extremely difficult. Be sure to pack earplugs or headphones with noise-cancelling capabilities. An eye mask can also help when trying to catch some z’s. It signals to everyone around you that you are trying to rest – flight attendants will see your mask and leave you to your beauty sleep. 

3. Layers

When on a flight, you never know what you’re going to get – will the flight be too cold? Too warm? Prepare for all eventualities and wear plenty of layers: breathable cotton and wool are the best. If you have the space, packing a warm blanket is also a smart move. Sometimes the airline will give you one, but they are not always the coziest. Just be sure to buckle your seatbelt over the blanket to avoid being awoken by well-meaning flight attendants!

4. Warm toes

A continuation of the previous point, be sure to pack extra insulation for your feet. Taking off your shoes on a flight can be more comfortable for sleeping, but can also make your feet cold. Packing a pair of slippers or thick socks in your carry-on ensures that you don’t sacrifice warmth for comfort! Consider wearing compression socks – not only do they keep your feet warm, but they also help with circulation when you’re in one position for so long.

5. Bedtime routine

When taking an overnight flight, half the battle is psychological. You need to trick your brain into thinking it is time for bed. Try leaving with enough time for an abbreviated nighttime routine before your flight. Depending on how long the flight is, you can even do it during! Brush your teeth, wash your face, take off your contacts, and apply your nighttime products. Basically, convince your body that it is bedtime now, and it is time to sleep – you’ll be amazed at how well it works!

6. Avoid caffeine and alcohol

This may seem like a given, but it still needs to be said! Time your caffeine intake so that you don’t chug a stimulant right before you’re trying to sleep. Just like going to bed at home, coffee will not help. While alcohol can help you to feel sleepy, it also dehydrates you, which not only will not help you sleep well but will also not make you feel very well either. Also avoid sugary drinks, which have the same effects.

7. Hydrate Like a pro!

A common-sense follow-up from number 6, hydration is key in air travel. Being on the plane for so long, breathing in its recycled air, has a way of majorly dehydrating you. Start drinking more water, even 12 hours before takeoff, to prepare your body. Bring a refillable water bottle to fill after you go through security and drink before, during, and after your flight. Your body will thank you!

8. Stretch before boarding

While this one might get you some funny looks, it will help you in the long run. During a long flight, you are stuck in one position for an extended time. Your body can become very stiff, cramp, and make it impossible to fall asleep. Take a few moments before getting on the plane to do some gentle stretching. If you start with your body loose, it will make it easier for you to fall asleep. 

9. Sleep aids

Some light medications can help with sleeping on long flights. A Benadryl or some Nyquil can go a long way. Not only that, there are also some holistic remedies for preventing jetlag, such as Mier’s “No Jet Lag” to make sure you are awake and ready to go when you reach your final destination. 

10. Be prepared to give up

Sometimes, no matter what you do… you just can’t sleep. Be prepared with things to do if you eventually give up. Download some movies, bring a book (maybe a particularly dry one could do what the sleep aids couldn’t!) or some other form of entertainment. Sometimes I schedule my time on a flight to help break up the monotony: for example, I might plan one hour of reading, then a movie, followed by another hour of peaceful music and closed eyes.

Happy travels!