Tips for Sleeping Better on Planes (and Packing Smart for Long Trips)
Long flight coming up? With a few smart tweaks—and the right gear—you can actually get decent sleep at 30,000 feet. Use these simple, field-tested tips to arrive fresher and less frazzled.
Before You Fly: Set Yourself Up for Sleep
Choose the Right Seat
If you can, nab a window seat so you’ve got a wall to lean on and fewer shoulder bumps. Steer clear of rows near galleys and bathrooms—they’re noisier and busier.
Dress for Comfort
- Wear light layers so you can fine-tune your temp
- Avoid tight waistbands that restrict circulation
- Pack warm socks—cold feet = restless sleep
Skip the Stimulants
Coffee powers workdays, not red-eyes. Caffeine delays sleep, and alcohol fragments it. Swap both for water before and during your flight.
In the Air: Strategies That Actually Work
Use a Supportive Travel Pillow
A good pillow stops the dreaded “head bob” and neck kinks.
- Memory Foam Travel Pillow — cradles your neck so you don’t wake up stiff after take-off naps.
- Sea to Summit Aeros Ultralight Deluxe Pillow — packs tiny, inflates in seconds, and saves space if you travel light.
Block Light & Noise
Dark + quiet = sleepy brain. Plug the world out and drift off.
- Globite Eye Mask with Ear Plugs — shuts out cabin glare and chatter so you can actually switch off.
Recline (Politely)
Recline slowly, check behind you, and aim for a natural angle—not flat, not bolt-upright.
Small Comforts That Make a Big Difference
Stay Hydrated
Cabin air is dry. Sip steadily and you’ll sleep better.
- VERPEAK 40oz Insulated Bottle — keeps water cold and within reach so you don’t rely on infrequent drink rounds.
Bring a Compact Blanket or Shawl
Airline blankets aren’t guaranteed. A light travel throw = instant cozy.
Move Every Hour
Stand, stretch calves, roll ankles and shoulders. Micro-moves prevent stiffness so you nod off easier.
Pack Smarter for Long Trips
Make a Checklist
Lists beat last-minute scrambles. Use this reader-favourite guide to streamline prep:
- How to Pack Smart for Long Trips — trims decision fatigue and reduces “forgot my…” moments.
Use Packing Cubes
Segment outfits, compress bulk, and find things fast—without exploding your suitcase.
- Waterproof Compression Packing Cubes (6-pc) — squeeze more in and keep clean/dirty separated, so your carry-on stays tidy.
Roll, Don’t Fold
Rolling saves space and helps prevent deep creases in tees and denim.
Pack for the Weather
Layer smart: breathable base, warm mid, wind/rain shell if forecasts look wobbly.
Essentials You’ll Be Glad You Packed
Power & Adaptors
Nothing ruins a day like a dead phone or the wrong plug.
- Universal Travel Adaptors — match the socket at your destination so your chargers actually work.
- CHOETECH 65W Multi-Port GaN Charger — fast-charges phone + tablet/laptop from one compact brick, cutting clutter.
Travel Documents, Safe & Handy
Keep passports/boards passes together and scan-safe.
- Travel Wallets — one place for passports, cards, and boarding passes to cut the check-in scramble.
- RFID-Safe Passport Pouch — helps guard tap-and-go cards from skimmers in crowded terminals.
A Quick Story
On my first Rome red-eye, I wore stiff jeans and forgot an eye mask. Lesson learned. Next trip: soft layers, a proper pillow, and earplugs—slept three hours straight and hit the ground human.
Wrap-Up
Sleep better, pack smarter, enjoy more. A few comfort upgrades and the right small essentials make long flights (and long trips) feel shorter—and a lot kinder.