{"id":880432,"date":"2025-01-01T15:26:25","date_gmt":"2025-01-01T14:26:25","guid":{"rendered":"https:\/\/www.trafalgar.com\/real-word\/how-to-sleep-on-a-plane\/"},"modified":"2025-08-12T23:29:24","modified_gmt":"2025-08-12T22:29:24","slug":"how-to-sleep-on-a-plane","status":"publish","type":"post","link":"https:\/\/www.trafalgar.com\/real-word\/how-to-sleep-on-a-plane\/","title":{"rendered":"How to sleep on a plane, according to these frequent fliers"},"content":{"rendered":"\n

On this edition of Trafalgar travel tips<\/a> we\u2019re conquering the cabin and seizing proper sleep on our flights. With obstacles such as rumbling jet engines, stiff seats and loud passengers, it\u2019s no wonder that so many find it hard to doze off with such a din. Luckily, you can turn what feels like sleeping on a bus into a lovely flying lullaby. Simply use these tips for how to sleep on a plane, shared by our team of travel experts and frequent fliers.<\/p>\n\n\n\n

Get cozy on the flight with the right clothes and accessories<\/h2>\n\n\n\n
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Common tips from our frequent fliers came in the form of what you wear. Comfy clothes, soft fabrics, and some smart hacks on how to use common travel accessories.<\/p>\n\n\n\n

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\u2018Airplanes can get quite cold, so wear comfy fuzzy socks over your regular socks to keep warm. You can always take them off if it gets too hot. Also, you can put a zip-up hoodie on back-to-front so you can put the hood over your face \u2013 perfect for a makeshift blanket and eye mask when the cabin is extra cold.  I also like to put a memory foam neck pillow back-to-front too, so I can flop my head forward comfortably \u2013 less awkward than having it behind my neck, in my opinion. Those are my official recommendations. Unofficially? Melatonin and wine.\u2019<\/em> – Kelsey, Social Media Manager<\/strong><\/em><\/p>\n<\/blockquote>\n\n\n\n

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\u2018I have a premium foam travel neck pillow that I’ve used for years. It folds pretty small and is machine washable. It’s one of my best purchases ever! I use it both on short trips and big 30-hour journeys to Australia, and always fall asleep. You could check out TikTok too, as there are lots of  videos from travel influencers sharing airplane sleep hacks and must-have products. Everything from neck pillows and foot hammocks to inflatable beds designed to stretch across seats.\u2019<\/em> – Victoria, Community and Insights Manager<\/strong><\/em><\/p>\n<\/blockquote>\n\n\nPost not found.\n\n\n

Eat and drink your way to oblivion<\/h2>\n\n\n\n

A ringing consenus around the team was that often, it\u2019s what\u2019s in your belly that\u2019ll help shut the lights off. Feast on the airline amenities and your body\u2019ll turn the lights off before your mind has a chance to stop you.<\/p>\n\n\n\n

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\u2018Whiskey and a couple of beers alongside dinner, for me. With that, it\u2019s done – I\u2019m sleeping soundly with the fairies.\u2019<\/em> – C<\/strong><\/em>hris, Head of CRM<\/em><\/strong><\/p>\n<\/blockquote>\n\n\n\n

Read next: 17 airport tips and tricks every traveler should know<\/a><\/strong><\/em><\/p>\n\n\n\n

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\u2018Fill up with food. Honestly, just do that and the only thing left is to get comfy with the blanket provided.\u2019<\/em> – Marcus, CRM Specialist<\/strong><\/em><\/p>\n<\/blockquote>\n\n\n\n

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\u2018Drink a ton of water too, so your mouth doesn\u2019t get dry. You don\u2019t want to wake up desparate to find a flight attendant to get you a glass of water!\u2019<\/em> – Ginny, Digital Engagement<\/strong> Director<\/strong><\/em><\/p>\n<\/blockquote>\n\n\n\n

Beat the jet lag<\/h2>\n\n\n\n
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While this tip isn\u2019t directly helping you sleep on the flight, it does inform when <\/strong>you might want to take a snooze or not. By following the time and rhythm of your destination country, you\u2019re making sure you have the best chance of not only sleeping well on the plane, but also when you land. You don\u2019t want to lose out on any valuable exploring time, do you?<\/p>\n\n\n\n

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\u2018I swear by a \u201cfake jet lag\u201d routine before a long haul flight. I start prepping 1-2 days before by shifting my  sleep schedule slightly earlier or later, aligning with the destination\u2019s time zone. An adjusted body clock = a head start on your vacation! On top of that, I use melatonin and sheet masks to help me sleep.<\/em>‘ – Irina, Senior Marketing & Communications Manager<\/em><\/strong><\/p>\n<\/blockquote>\n\n\n\n

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‘Like Irina, I like to mentally get into my destination time zone. I do it by setting my phone \/ watch to the time of  my destination.<\/em>‘ – Emma, Senior Content and Production Manager<\/strong><\/em><\/p>\n<\/blockquote>\n\n\n\n

Block the outside world<\/h2>\n\n\n\n
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As much as airlines want to convice you otherwise, planes are not <\/strong>quiet, tranquil temples to restfulness. They can be loud, uncomfortable and disorientating. After all, you are bundling through the air at hundreds of miles a second. It pays to prepare, so bring these handy tools to help tune out the world around you. You\u2019ll find it easier than ever to slip off peacefully into those sweet holiday dreams\u2026<\/p>\n\n\n\n

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\u2018I never fly without my magnesium, an eye mask, a playlist ready with some zen sleep music, and a VERY large glass of red wine.’ – Emma, Senior Content and Production Manager<\/strong><\/em><\/em><\/p>\n<\/blockquote>\n\n\n\n

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\u2018For me, an eye mask is an essential. I find it so hard to sleep unless it\u2019s super dark. Oh, and to add on to Emma\u2019s  point\u2026red wine works a treat.\u2019<\/em> – Jen, Social Media Team Lead<\/em><\/strong><\/p>\n<\/blockquote>\n\n\n\n

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\u2018Airlines often provide eye masks, but I prefer to bring my own – you can get much more comfy ones online. I normally download some podcasts and use noise cancelling headphones to help me drift off. I also like to change my clock time, like Emma and Irina.\u2019<\/em> – Ellie, Brand Manager<\/strong><\/em><\/p>\n<\/blockquote>\n\n\n\n

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\u2018I prepare by making a \u201csleepy playlist\u201d which specifically helps me doze off, otherwise my phone would shuffle to some loud dance music that\u2019ll wake me right back up. Oh, and if possible, I bring noise cancelling headphones so it\u2019s just me and the music.<\/em>‘ – Jess, Copywriter<\/em><\/strong><\/p>\n<\/blockquote>\n\n\n\n

Feel good, sleep good<\/h2>\n\n\n\n
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We underestimate the importance of how we feel <\/strong>when it comes to sleeping. If you\u2019re not in the right mindset when stretching those feet out, you\u2019ll find it hard to slip into the blissful abyss. These frequent fliers swear by a self-care routine to help get them in the (sleepy) zone.<\/p>\n\n\n\n

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‘I like to do a full bedtime routine before my flight. I get my teeth brushed, do my skincare, etcetera. It makes me feel good and clean, which always helps me sleep.<\/em>‘ Ellie, Brand Manager<\/strong><\/em><\/p>\n<\/blockquote>\n\n\n\n

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‘Hard agree on the skincare, Ellie. I slug it up on a longhaul!’ <\/em> Kelsey, Social Media Manager<\/strong><\/em><\/p>\n<\/blockquote>\n\n\n

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<\/div>\n <\/div>\n
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\n Related blog<\/span>\n <\/div>\n
\n \n

\n 14 Hawaiian phrases to learn before you go <\/h2>\n <\/a>\n <\/div>\n <\/div>\n<\/div>\n\n\n\n

Strategic seat and ticket booking<\/h2>\n\n\n\n

This last tip from our frequent fliers sorts a good sleep among the stars before you\u2019ve even stepped on the plane<\/p>\n\n\n\n

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‘Try and be strategic about your seat booking. When I used to fly long-haul regularly, I tried to book seats towards the back of the plane \/ near the toilet, and often lucked out with having a spare seat next to me. More space to stretch out; more chance of a comfortable snooze.<\/em>‘ – Ginny, Digital Engagement<\/strong> Director<\/strong><\/em><\/strong><\/em><\/p>\n<\/blockquote>\n\n\n\n

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‘Adding to Ginny’s idea, I think it is wise to choose  a window seat because it has an additional benefit \u2013 it provides a ‘wall’ to lean your head on when sleeping.<\/em>‘ – Viktorija, Digital Content Editor<\/strong><\/em><\/p>\n<\/blockquote>\n\n\n\n

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‘Upgrade to premium economy if you can afford it. The comfort and opportunity to get a good, restful kip is worth it. If the upgrade is too much, try to book your ticket early and nab bulkhead seats if you can get them. Avoid the in-flight entertainment system and bring a book instead, the drier the better. Can recommend dense history books, mine on Roman Emperors did a number on me on the train this morning.’<\/em> – Alex, Senior Editorial Manager<\/strong><\/em><\/p>\n<\/blockquote>\n\n\n\n

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With these sleepy tips from our frequent fliers, you should be flying your way to a good night\u2019s snooze in the sky. Make sure to let us know in the comments any more kip tips you might have picked up on your travels!<\/em><\/p>\n\n\n\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

On this edition of Trafalgar travel tips we\u2019re conquering the cabin and seizing proper sleep on our flights. With obstacles such as rumbling jet engines, stiff seats and loud passengers, it\u2019s no wonder that so many find it hard to doze off with such a din. Luckily, you can turn what feels like sleeping on […]<\/p>\n","protected":false},"author":76,"featured_media":880439,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[4908],"tags":[21904,1766,19867,742],"class_list":["post-880432","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-travel-tips-news","tag-air-travel","tag-plane-travel","tag-trafalgar-community","tag-travel-tips"],"acf":[],"yoast_head":"\nHow to sleep on a plane, according to these frequent fliers<\/title>\n<meta name=\"description\" content=\"Struggle to relax when flying? 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