Who isn’t excited by the thought of flying to a new destination? What isn’t exciting, though, is arriving there, feeling sleepless, exhausted and disoriented.

We wrote this article to help you sleep well on a long-haul flight. We understand that it’s not just about getting uninterrupted zzzs. It’s also about falling asleep on a plane fast. It might sound challenging, but it’s possible when you use the tips in this article when sleeping on a plane.

Let’s get started.

• Sleeping on planes helps pass the time, minimizes jetlag, and energizes you for activities when you land.

• You may feel sleepy during flights due to lower cabin pressure, reduced oxygen absorption, and dry air, which can cause fatigue.

• While challenging, there are strategies and airplane sleeping devices that’ll help you fall asleep on a plane fast.

An obvious reason is that sleeping on a plane helps the travel time pass more quickly. (Who wants to waste time looking at their watch repeatedly?)

More importantly, you need restful and deep sleep to deal with jetlag, which is expected when traveling through different time zones. Also, getting enough zzzs boosts your immune system and gives you the energy for the activities you have lined up when you touch down.

This may surprise you, but science is on your side when falling asleep fast on a plane.

Most people experience sleepiness while flying due to the lower-than-normal pressure. This lowering in pressure also means your body absorbs less oxygen.

Another reason is humidity. The air in plane cabins tends to be dry, leading to fatigue and sleepiness.

One Monroe Aerospace says, “With cabins being up to three times as dry, they can cause certain changes in how you feel, such as increased sleepiness. The dry air will make you feel tired, allowing you to easily fall asleep.⁽¹⁾”

Without further ado, here are 8 simple yet effective strategies for falling asleep fast on a plane.

Nearly all of the tips for sleeping on a plane in this article require planning. Think about it: Whether traveling in a car, a train or a plane, the amount of planning you do beforehand will improve your experience. It will remove the stress of last-minute decisions, forgetting to pack essentials and being sleep-ready during travel.

Book a window seat if you can choose your seating beforehand. Most online check-ins have this option.

Apart from the spectacular view, a window seat lets you lean against the wall for added support. Also, a window seat near the exit gives you extra legroom, allowing you to stretch your legs, making it more comfortable and easier to fall asleep fast.

If you’re traveling with someone, consider bathroom trips. An aisle seat makes it easier to get up without disturbing your companion and to make room when your travel buddy has to go.

When it comes to travel, choose your outfit wisely. You don’t need to sacrifice your style; choose breathable and loose-fitting options. You want to ensure that your clothing isn’t restrictive and allows you to move freely.

Also, always bring something to keep you warm. A sweater or shawl made from cozy, comfortable material can help you fall asleep on a plane fast. Blankets the airline provides don’t always cut it when it comes to keeping warm.

Now for your shoes. Wear comfy sneakers that you can easily slip on and off. You’ll also want to hit the ground running once you land. Heels or flip-flops aren’t going to do your feet any favors.

Consider wearing a pair of well-fitting compression socks. Swollen feet and legs are common during long-haul flights. These are especially helpful if you have a history of blood clots or have recently undergone surgery for varicose veins, according to Healthline.⁽²⁾

Falling asleep fast on a plane is no mean feat. There are other people to consider. You have no control over their noise (E.g., Crying babies). Also, let’s face it: it’s not as pitch black as you need it to be for optimal zzzs.

It’s worth investing in airplane sleeping devices to help you fall asleep faster. For instance, a travel pillow supports your head and neck, especially when space for reclining is limited. Earplugs block out unwanted noise, while sleep masks provide complete darkness and sensory relief.

Here are a few Manta Sleep products that you may want to consider:

We like to call this Bluetooth sleep mask with headphones the most comfortable one on the market. It’s fully adjustable, from the head strap to the eye cups and speakers.

It has decent sound quality, and the volume and power settings are conveniently placed at the front of the mask. Pair it with your device to listen to your favorite sleep-inducing tunes or anxiety-busting sounds so you can drift off faster.

Tip: Ask the flight crew if you can use the Bluetooth feature during the flight. If not, you can still benefit from the 100% blackout feature. You can also consider other options from our sleep mask collection.

Don’t be caught without an excellent travel pillow during your flight. You can wear our pillow in 4 different ways. It’s made from super soft microfleece that’ll make falling asleep fast a breeze. It inflates in just 2 breaths, too.

Plus, it has a side pocket to conveniently store your earplugs, phone and headphones.

If you want to block out noise, our earplugs are your best bet for falling asleep fast on an airplane. They’re crafted from soft, moldable, slow-release foam and have an ergonomic bell-shaped design for easy wear.

They come in a set of 10 and have a noise reduction rating of up to 32 decibels.

Preparing your body for sleeping according to your destination’s time zone is a good idea. If possible, you should move your bedtime an hour earlier or later than usual.

John Hopkins Medicine says, “Three days before you’re scheduled to travel, begin moving your bedtime an hour earlier (or later, as appropriate) than you normally would. Add another hour the second evening, and a third hour on the third day,” and “it takes one day per time zone for your body to adjust, so planning ahead can help ease the transition.⁽³⁾”

This technique helps minimize the effects of jet lag and allows you to fall asleep faster on the plane.

Resist the urge to drink coffee or alcohol before your flight. Caffeine makes it difficult to fall asleep quickly on a plane. Alcohol, while it may make you drowsy and help you drift off faster, leads to fragmented sleep and dehydration. Opt for water, juice and herbal teas instead.

It’s no secret that using sleep aids can help you catch restful zzzs during a flight. However, opt for natural supplements like melatonin that you can purchase over the counter.

It’s always a smart move to consult your doctor before taking supplements. It’s essential if you have existing medical conditions or are already using other medications.

Not everyone is comfortable with flying. If you can relate, you know too well how difficult it is to fall asleep. Anxiety over fear of flying is no joke.

Want to fall asleep on a plane fast? Try relaxation techniques that you can easily do while flying. Here are a few to consider:

• Deep breathing exercises

• Progressive muscle relaxation

• Airplane yoga (Yes, there is such a thing.)

• Guided meditation

These techniques help calm your mind and body, lowering your heart rate and promoting a sense of calm. They allow you to unwind to fall asleep faster while in flight.

Consider getting a good night’s rest before you’re scheduled to fly. To help you wind down, incorporate relaxing activities like a warm bath and gentle stretching exercises. This routine will prepare your mind and body for sleep when you board.

There are instances when you shouldn’t attempt to sleep while on a plane, the most important of which is during takeoff and landing.

For one, it’s dangerous because it leaves you at risk of ear barotrauma. WebMD describes it as “also known as airplane ear, is that clogged-up, sometimes painful feeling you get in your ears when the air pressure changes quickly.⁽⁴⁾”

The pressure buildup in an airplane is quickest during take-off and landing. You can relieve the pressure in your ears by yawning, chewing gum or swallowing. But you can’t do either of these while asleep.

Here are other reasons you should stay awake while flying:

• Avoid sleeping during short-haul flights where you can’t cycle through all the sleep stages. It leads to fragmented sleep, leaving you groggy and disoriented when you wake up.

• Suppose you must get up and move around due to health conditions like thrombosis. You’ll need more time to move than for long, uninterrupted sleep, especially in the cramped quarters of an airplane.

We hope this article helps you fall asleep on a plane fast during your next trip. Yes, it can be challenging, but it’s possible with the right strategies and airplane sleeping devices.

Remember that getting deep and restful zzzs during long-haul flights is worth the effort. Good sleep will help minimize jet lag symptoms and give you the energy to enjoy your flight and follow your itinerary.

Oh, and by the way, if you want more information on how to fall asleep fast, read our blog posts:

• How to Fall Asleep Fast: 20 Tried and True Tips

• How to Fall Asleep in 2 Minutes Using the Military Sleep Method

Got any tips for falling asleep fast on a plane you want to share with other travelers? Comment below.

Safe travels and sweet dreams!

Sources:  

(1) “Do You Get Sleepy When Flying? There’s a Scientific Reason For It.” One Monroe Aerospace, monroeaerospace.com/blog/do-you-get-sleepy-when-flying-theres-a-scientific-reason-for-it/. Accessed 20 December 2024.

(2) “Wearing Compression Socks While Flying: Benefits and Side Effects.” Healthline, www.healthline.com/health/compression-socks-for-flying. Accessed 20 December 2024.

(3) “6 Tips for Better Sleep When You Travel.” John Hopkins Medicine, www.hopkinsmedicine.org/health/wellness-and-prevention/6-tips-for-better-sleep-when-you-travel. Accessed 20 December 2024.

(4) “Ear Barotrauma.” WebMD, www.webmd.com/a-to-z-guides/ear-barotrauma-facts. Accessed 20 December 2024.

Disclaimer:  The information contained in this website or provided through our blog, e-mails, or programs is for informational purposes only. It is not intended to be a substitute for medical advice, diagnosis or treatment that can be provided by your healthcare professionals.