By the Travel Gear Content Team. Updated 27 October 2026.
Quick answer: To sleep better on a plane, choose a window seat away from the galley, wear loose layers, use a neck pillow, eye mask and earplugs, limit alcohol and caffeine, and give yourself a wind-down routine. If you're thinking about sleep aids such as melatonin, speak to a doctor or pharmacist first. Shop sleep travel aids.
Sleeping on a plane can feel impossible, but a few habits make a real difference. Here are ten practical tips to help you arrive rested.
1. Choose the Right Seat
If you can, book a window seat so you can rest your head against the wall and avoid being disturbed. Aim for seats away from the toilets and galley to reduce noise and foot traffic. Seat selection apps and your airline's seat map can show seats with extra legroom or limited recline in front.
2. Use a Good Travel Pillow
A neck pillow that supports your head can stop it bobbing around. Some travellers prefer inflatable pillows for portability, others prefer memory foam for comfort. See our travel pillows, including the Memory Foam U-Shaped Neck Pillow.
3. Bring a Sleep Mask and Earplugs
Blocking light and noise makes a big difference. A good sleep mask helps create darkness, and earplugs or headphones can reduce cabin noise. The Sleeping Bluetooth Wireless Eye Mask combines a mask with built-in audio so you can listen to calming music or white noise.
4. Dress Comfortably
Wear loose clothing in layers so you can adjust to the cabin temperature. A soft hoodie or shawl can double as a blanket, and warm socks and a light scarf add warmth without bulk.
5. Create a Wind-Down Routine
A routine can signal to your body that it's time to rest: reading, calming music, deep breathing or a guided relaxation app. A consistent routine can help you fall asleep faster in an unfamiliar place.
6. Stay Hydrated, but Go Easy on Alcohol and Caffeine
Alcohol and caffeine can disrupt sleep. Stick to water or herbal tea, and bring a refillable water bottle so you can keep drinking without relying on the cabin service.
7. Use Sleep Aids Carefully
Some travellers use melatonin or other sleep aids. Rules and suitability vary, and some products interact with medication, so speak to a doctor or pharmacist before you use anything new, and don't try it for the first time on the plane. Some people find lavender or chamomile calming.
8. Raise Your Feet
An inflatable footrest or a bag propped under your feet can make a more comfortable position and help with the restless feeling on long flights. Check what your seat and your airline allow.
9. Adjust Your Seat Position
A slight recline can help, but be considerate of the passenger behind you and avoid reclining during meal service. A small pillow or rolled-up jumper can support your lower back.
10. Bring Your Own Sleep Essentials
Packing your own sleep kit can make all the difference:
- Sleep masks and earplugs
- Travel pillows
- Sleeping bag liners and travel sheets for hostels and overnight stays rather than the flight itself
- Compression socks, designed to support circulation. Speak to your doctor if you have a medical condition
Bonus: Plan for Jet Lag
To reduce jet lag, try adjusting your sleep schedule a few days before you fly to match your destination. On arrival, spend time outdoors in natural light to help reset your body clock. Staying hydrated and avoiding heavy meals can also help. See our guide to dietary changes to beat jetlag.
Conclusion
Sleeping well on a plane comes down to preparation: the right seat, comfortable clothes, a good sleep kit and a calm routine. Browse our sleep travel aids to build yours.