How do I sleep on a plane?
Last updated September 3, 2026.
Plane sleep is an environment problem: light, noise, position. The NHS lists noise and uncomfortable surroundings among common insomnia causes, and the cabin supplies both, so an eye mask, earplugs or noise-cancelling headphones, and a real neck pillow do the heavy lifting. Window seat, loose layers, slight recline, light food, and no alcohol, which sedates then fragments sleep. Sleep to your destination's schedule, and save caffeine for arrival day. If you simply cannot sleep on planes, plan a kind itinerary instead of fighting physiology, and ask a pharmacist before trying melatonin.
What to do
- Pack eye mask, earplugs, and a neck pillow; they beat any seat upgrade for sleep.
- Book the window; lean, no climbing neighbors.
- Eat light, skip alcohol, and save caffeine for arrival day.
- Sleep to the destination clock, starting as soon as you board on overnight legs.
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