How to Sleep on a Long Flight (and Actually Land Rested)
Written by: Gabrielle Talan
Gabrielle, a former insomniac turned sleep writer and editor, brings over a decade of content expertise to her work. For the past 4 years, she's focused exclusively on sleep topics – a happy choice that helps give her the deep and restful sleep she craves.
Who isn't excited by the thought of flying to a new destination? What isn't thrilling, though, is arriving sleepless, exhausted and disoriented.
Figuring out how to sleep on a long flight isn't about willpower or sheer luck. It's about controlling your environment. Yes, the low pressure and dry air of the cabin can make you drowsy, but light, noise and an overly watchful brain are why you can't fall asleep fast. Tackle those first, and the rest will follow.
We wrote this guide to show you how to get uninterrupted rest and drift off fast. It might sound challenging, but it's entirely possible with the right strategies.
Key Takeaways
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The easiest and most effective way to sleep on a long flight is to block 100% of light and reduce noise.
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Planes are hard to sleep in because unfamiliar environments trigger the first-night effect (FNE), keeping half of your brain alert.
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Sync your sleep to your destination's time zone and protect it with a 100% blackout mask to land rested and refreshed.
Table of Contents
Why Is It So Hard to Sleep on a Long Flight?
Several factors make in-flight sleep challenging, from the cabin's atmosphere and bright surroundings to an overly alert brain.
The cabin's dry air and lower-than-normal pressure mean your body absorbs less oxygen. This mild drop in oxygen can induce initial drowsiness, but it can also cause frequent micro-awakenings throughout the flight, impacting your sleep quality.
The First Night Effect
An overly watchful brain can make in-flight sleep difficult due to the first-night effect (FNE). According to a study published in Current Biology, FNE is when one hemisphere of your brain stays awake to act as a night watchman when you sleep somewhere new.(1) This side stays hyper-sensitive to noises, preventing you from entering deep sleep. Think of the fasten seatbelt chime or the flight attendant talking to fellow passengers over the rattle of a drink cart.
Light and Diet
Light from the cabin or the window is another reason it's difficult to sleep on long flights because your brain relies on darkness for deep rest. Seeing light sends a signal to your brain that it's time to be awake.
What you consume on the plane matters. Avoid drinking alcohol and caffeine during the flight. Caffeine is a stimulant that will make it difficult to drift off. Alcohol, while it may make you drowsy, dehydrates you and fragments sleep.
Watch what you eat before you fly as well. A heavy, salty meal before you fly can leave you bloated and restless.
What Is Jet Lag, and Why Does In-Flight Sleep Matter?
Quality sleep during your flight also helps you recover from jet lag, which is expected when traveling through several time zones.
But exactly what is jet lag? It's when there's a mismatch between your internal clock and the local time at your destination, causing daytime sleepiness, low mood, stomach issues and difficulty drifting off at night.
You need restful, deep sleep to boost your immune system and give you the energy for your itinerary once you land at the airport. It'll also help you avoid napping during the day after arriving in a new time zone, which can make it hard to sleep at night.
How to Block Out Light on a Plane
Use a Blackout Eye Mask
Darkness triggers production of the sleep hormone melatonin, which is responsible for helping you wind down and fall asleep. The easiest way to block out light is a sleep mask.
A sleep mask is the easiest fix, and it packs flat into your carry-on. However, not all sleep masks are created equal. Regular ones have a nose gap that allows light to leak in.
The best sleep mask for travel offers 100% blackout, luxe comfort and eye cups that seal out light while keeping pressure off your eyes and lashes, like Manta SILK Sleep Mask.
Travelers love this mask because it's made with 100% pure, 30 momme silk, from its adjustable head strap down to its convex eye cups. It's hypoallergenic, so it's gentle on the skin. Silk's supple texture means it won't snag your hair, so you touch down looking your best.
Here's what a verified customer has to say:
"I recently used the Manta Silk Sleep Mask on a 27-hour journey from the UK to NZ. It was not only super comfortable, I slept soundly in total darkness, even on a full plane. I can't recommend this mask enough for travel!"
— Anna
If you tend to sleep hot and on your side, Manta PRO Sleep Mask is another option. It's made with breathable materials and C-shaped eye cups that taper at the sides, so there's no added bulk.
How to Block Noise and Quiet the Cabin
Pair Ear Plugs With a Sleep Mask
If you want to muffle noise, earplugs are your best bet for falling asleep fast on an airplane. Pair them with a 100% blackout sleep mask for true sensory relief. This is especially helpful if you're a light sleeper.
A study published in the Journal of Turkish Sleep Medicine found that this specific pairing significantly improved the sleep quality of patients in intensive care units.(2) If earplugs and an eye mask can help a patient sleep through the constant beeping and bright lights of an ICU, they can definitely help you sleep through the drink cart and reading lights in economy class.
Fit matters because everyone's ear canals differ. Manta Sleep Earplugs come in a set of different-sized pairs, so you can determine which one fits you best. They have a soft memory foam core for effective noise reduction and a silicone shell for an adaptive and comfortable fit.
"If you're looking for sleep earplugs that go beyond basic foam, offering comfort, better fit across sizes, travel-friendly packaging and real noise-reduction for everyday sleep situations. I'd highly recommend the Manta Sleep Earplugs. It's a smart choice for someone who values quality of sleep and is willing to invest a bit more for better results."
— Jamie V.
Mask Disruptive Noise with a Bluetooth® Sleep Mask
If you sleep better with relaxing sounds, such as nature sounds, white noise or pink noise, consider Manta SOUND Sleep Mask. This Bluetooth® sleep mask with headphones is comfortable and fully adjustable, from the head strap to the eye cups and speakers.
Put your device on airplane mode, enable Bluetooth®, then pair it with the mask. Ask the flight attendant if you can use the Bluetooth® feature during the flight.
“It's effective at blocking out light and I like wearing earplugs and playing white noise through the Manta sound mask on top of them during travel or when it's noisy outside. It's comfortable even when I'm sleeping on my side. It also doesn't bother my partner when he's sleeping next to me.”
— Peggy C.
What's the Best Seat and Position to Sleep on a Plane?
Book a window seat if you can choose your seating beforehand. Most online check-ins have this option.
Apart from the spectacular view for when you're awake, a window seat lets you lean against the wall for added support. Also, a window seat near the bulkhead gives you extra leg room, making it more comfortable and easier to drift off.
While sleeping sitting up might feel like the polite option, you're actually fighting a losing battle with your anatomy. A landmark positional MRI study presented to the Radiological Society of North America found reclining your seat to a 135-degree angle can increase comfort for sleeping because it puts the least strain on your spinal disks. This angle mimics lying flat on your back, allowing your back muscles to disengage so you can rest.(3)
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.
How to Hack an Economy Seat
If you're flying in economy, your seat won't recline to 135 degrees. To mimic this optimal angle, position a rolled-up airline blanket behind your lower back. The blanket will support your lumbar spine and naturally push your torso into a deeper recline.
Next, elevate your feet by resting them on your under-seat carry-on. Elevating your knees tilts your pelvis backward, relieving the pressure on your lower back.
Use a Comfortable Neck Pillow
Don't be caught without an excellent travel pillow during your flight. You can wear Manta Travel Pillow in four different ways, and it inflates in just two breaths. It's made from soft microfleece that'll make falling asleep fast a breeze. Plus, it has a side pocket for storing your earplugs, phone and headphones.
”I shouldn't be surprised as the manta sleep mask is my number one sleep accessory, but I didn't have super high expectations for the travel pillow. Boy was I wrong- this thing is amazing! It's ideal for resting against the window of an airplane and also supporting my head as I slept outside on the river. Super small and ability to inflate as much or as little as I want make it even better. Do yourself a favor and get this!”
— Jennifer C.
Should You Take Melatonin, or Just Time Your Sleep?
You can do both, but timing is everything.
While natural supplements like melatonin can help you get restful sleep on the flight, when you take it matters. Keep in mind that melatonin isn't for everyone, so always check with your doctor first.
If you use melatonin, time your dose to your destination's bedtime, not your takeoff time. And stick to a minimal dosage. A low dose of melatonin might help adjust your circadian rhythm. According to a review in the Cochrane Database of Systematic Reviews, doses between 0.5mg and 5mg are highly effective. Larger doses offer no extra benefit and only increase next-day grogginess.(4)
Start Adjusting Before You Fly
Readying your body for your destination's time zone is one of the smartest things you can do. A study published in the journal SLEEP looked at over 55,000 flight itineraries and found that shifting your sleep timing and light exposure before your trip is the best way to shorten jet lag duration.(5)
That same study in SLEEP also confirmed that your body's adaptation to an eastward flight is 50% slower than a westward flight. Adjust your sleep schedule before traveling east by one hour earlier daily, starting three days before your trip.
What to Pack and Do Before You Board
Sleeping on a plane during long-haul trips requires planning, including what to pack and do before boarding. It'll remove the stress of last-minute decisions, forgetting to pack essentials and not being sleep-ready for travel.
Wear a Comfortable Travel Outfit
When it comes to travel, choose your outfit wisely. 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 or wear comfortable layers to easily adapt to changing cabin temperatures. A cozy sweater or shawl often does a better job than airplane blankets at keeping you warm.
Wear comfortable shoes 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. Sneakers are a good option.
Consider wearing a pair of well-fitting compression socks. They improve circulation and reduce leg stiffness during long flights. They're a must-have if you have a history of blood clots or have had surgery for varicose veins. Sleeping with socks will also help you regulate your body temperature.
Steer Clear of Caffeine and Alcohol
Avoid drinking alcohol and caffeine 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. Warm milk also helps you sleep, so you can order a mug of that as well.
Use Relaxation Techniques
Not everyone is comfortable with flying. If you can relate, you know too well how difficult it is to fall asleep. Try relaxation techniques that you can easily do while flying. Here are a few to consider:
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Deep breathing exercises
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Progressive muscle relaxation
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Airplane yoga
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Guided meditation
These techniques help calm your mind and body, lower your heart rate and promote a sense of calm.
When Should You NOT Sleep on a Plane?
There are instances when you shouldn't sleep while on a plane. The most important are during takeoff and landing, when the risk of ear barotrauma, or airplane ear, is highest.
Rapid shifts in cabin pressure can cause the ear's pressure tubes to lock, leading to otic barotrauma. A study published in The Journal of Laryngology & Otology found that 84% of surveyed air travelers experienced ear discomfort while flying.(6) To prevent this, avoid sleeping during the first and last 30 minutes of your flight. Instead, chew gum, swallow frequently or drink water to equalize your ear pressure before going to sleep.
You should also avoid sleeping during shorter 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.
Conclusion: Falling Asleep Fast on a Plane for Quality Rest
Falling asleep on a long flight can be challenging, but it's possible with the right tips for sleeping and airplane sleep accessories. Use a travel pillow to support your head and neck, especially when space for reclining is limited. Earplugs muffle unwanted noise, while sleep masks provide complete darkness needed for good rest.
Remember that getting quality sleep 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.
Safe travels and sweet dreams!
Frequently Asked Questions About How to Fall Asleep on a Long Flight
How Can I Fall Asleep Fast on a Plane?
First, block light and noise with a 100% blackout mask and earplugs. Consider relaxation techniques to reduce travel anxiety. Beyond just creating a dark environment, wearing your own sleep mask provides the comfort of something familiar from home. This signals your brain that it's safe to switch off, so you can fall asleep faster.
Is It Better to Sleep in a Window or Aisle Seat?
A window seat is better for sleeping. You're in control of the shade, and you're not disturbed by people climbing over you to get to the bathroom. Also, the wall gives you something solid to lean against and support your head.
Should I Take Melatonin for a Long Flight?
Some travelers use melatonin timed to their destination's bedtime, not their takeoff. Small doses are usually more effective. Melatonin isn't right for everyone, so check with your doctor first.
Why Can't I Sleep on Planes Even When I'm Exhausted?
Your brain treats an unfamiliar space like a plane as something to watch over. It's a phenomenon known as the first-night effect. Add cabin light, engine noise and an upright seat, and your body stays overly alert even when you're tired.
What Is the Best Position to Sleep in on a Plane?
A supported forward or side lean will keep your neck in a neutral alignment. In a window seat, wedge a pillow or jacket against the wall to create a stable resting angle for your head. If you're sitting in an aisle or middle seat, stack a travel pillow or soft bag onto your tray table and lean forward. This supports your upper torso, allowing your neck and back muscles to disengage, preventing jolt-awake head drops.
Sources:
(1) Tamaki, M., Bang, J. W., Watanabe, T., & Sasaki, Y. “Night Watch in One Brain Hemisphere during Sleep Associated with the First-Night Effect in Humans.” Current Biology, cell.com/current-biology/fulltext/S0960-9822(16)30174-9. Accessed 21 July 2026.
(2) Kazak Saltı, A., Topalı, H., Yolbaş, E., & Hintistan, S. “Examining the Effect of Earplugs, Eye Mask, and Earplugs + Eye Mask on the Sleep Quality in Intensive Care Patients: a Randomised Controlled Trial.” Journal of Turkish Sleep Medicine, jtsm.org/articles/examining-the-effect-of-earplugs-eye-mask-and-earplugs-eye-mask-on-the-sleep-quality-in-intensive-care-patients-a-randomised-controlled-trial/doi/jtsm.galenos.2024.12599. Accessed 21 July 2026.
(3) Bashir, W. A., Torio, T., Smith, F. W., Takahashi, K., & Pope, M. “The Way You Sit Will Never Be the Same! Alterations of Lumbosacral Curvature and Intervertebral Disc Morphology in Normal Subjects in Variable Sitting Positions Using Whole-body Positional MRI.” Radiological Society of North America, archive.rsna.org/2006/4435870.html. Accessed 21 July 2026.
(4) Herxheimer, A., & Petrie, K. J. “Melatonin for the Prevention and Treatment of Jet Lag.” Cochrane Database of Systematic Reviews, cochrane.org/evidence/CD001520_melatonin-prevention-and-treatment-jet-lag. Accessed 21 July 2026.
(5) Huang, S., Bin, Y. S., Caillaud, C., & Postnova, S. “Modeling the Effects of Flight Itinerary on Jetlag Duration.” SLEEP, academic.oup.com/sleep/article/49/6/zsag063/8507965. Accessed 21 July 2026.
(6) Mitchell-Innes, A., Young, E., Vasiljevic, A., & Rashid, M. “Air Travellers' Awareness of the Preventability of Otic Barotrauma.” The Journal of Laryngology & Otology, pubmed.ncbi.nlm.nih.gov/24896105. Accessed 21 July 2026.
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