Sleeping on a long-haul flight in economy isn’t exactly the most restful experience. The seat barely reclines, someone’s elbow is claiming half your space, and there’s definitely no lie-flat bed or curtain to hide behind.
Still, you don’t need a first-class ticket to get some decent sleep in the air. With a bit of planning and the right setup, it’s totally possible to arrive at your destination feeling a lot more refreshed than you’d expect.
If you’re someone who struggles to sleep while flying (especially on long-haul flights), you’re definitely not alone. The trick is knowing how to prep and what to pack so your seat feels more like a sleep pod and less like a torture device.
Here’s everything you need to know to sleep better on long flights, even when you’re in the back of the plane.
1. Pick the Right Seat (Yes, It Matters)
One of the easiest ways to boost your chances of sleeping well is picking a smart seat. If you’re someone who likes to curl up against the wall and be left alone, a window seat is your best bet. You won’t have to get up for other people, and you’ve got something to lean on.
Prefer to stretch your legs or make regular bathroom trips? Go for the aisle. Just be ready for occasional interruptions.
Whatever you do, avoid sitting near the bathrooms or the galley. It’s bright, noisy, and people are constantly walking by. And if you can, steer clear of bulkhead rows where babies and bassinets are often seated. For extra help, use sites like SeatGuru to check out seat reviews before you book.
2. Dress Like You’re Headed to Bed, Not a Fashion Show
We get it, airport outfits can be cute. But when you’re about to be stuck in a seat for 12 hours, comfort should win. Go for stretchy clothes, soft fabrics, and layers.
Even if you’re flying in summer, planes can get cold. A hoodie or zip-up sweater is a lifesaver. And don’t sleep on compression socks. They boost circulation and help reduce swelling. Plus, they let you kick off your shoes without feeling gross.
3. Build Your Own Sleep Kit
You don’t need to be in business class to have a little luxury. Pack your own version of a sleep amenity kit and keep it within arm’s reach. Include things like:
A neck pillow (memory foam or inflatable)
A good sleep mask (3D ones are less annoying than flat silk ones)
Earplugs or noise-canceling headphones
A travel blanket or oversized scarf
Lip balm, face moisturizer, and maybe a little lavender oil
If you want to go the extra mile, bring a wedge pillow for your lower back or a small footrest to elevate your legs. It might sound like overkill, but small touches like these make a big difference when you’re trying to sleep upright.
4. Set Your Watch to Your Destination’s Time
The moment you sit down on the plane, change your phone or watch to the time at your destination. It helps you mentally shift to the new time zone and decide whether it’s time to sleep or stay awake.
Trying to sleep at 2 p.m. body time feels weird, but if it’s 10 p.m. at your arrival city, do your best to start winding down. Some people even start adjusting their schedule a day or two before the flight. If you’ve got flexibility, it’s worth trying.
5. Skip the Coffee and Save the Wine for Later
As tempting as it is to grab that free glass of wine or order a soda with dinner, alcohol and caffeine won’t help you sleep. In fact, they’ll likely make it harder.
Caffeine is a stimulant, and alcohol, while it might make you drowsy, usually leads to lighter, more interrupted sleep. Both also dehydrate you and make you need the bathroom more often. Instead, sip water regularly during the flight and bring a refillable bottle to keep with you.
Bonus: staying hydrated helps prevent dry skin, headaches, and even snoring (seriously).
6. Eat Light Before You Sleep
Trying to sleep right after a heavy meal? Not ideal. If the plane serves dinner close to when you’re trying to snooze, skip it or just eat part of it.
Instead, pack your own light snack. Think granola bars, trail mix, or fruit. Also, if it’s “nighttime” where you’re headed, avoid eating entirely and try to match your food schedule to your destination’s. That alone can help ease jet lag.
7. Watch Something Boring (On Purpose)
This may sound silly, but watching a familiar or boring show can actually help you fall asleep. You’re not trying to stay up to binge a new series, you’re trying to relax. So pick something mellow, plug in your headphones, and zone out.
Always download shows, music, or podcasts ahead of time. In-flight entertainment systems can break or be underwhelming. And don’t forget a power bank for your devices.
8. Set Boundaries with Seatmates and Flight Attendants
If you’re planning to sleep, make it clear. A simple “I’m going to try and get some rest now” followed by putting on your eye mask and headphones usually does the trick.
Also let the flight attendant know not to wake you for meals or snacks. And pro tip: always buckle your seatbelt over your blanket so they can see it. Otherwise, they might wake you to check during turbulence.
9. Move a Little, Even If You’re Mostly Sleeping
Yes, sleep is the goal, but don’t sit still the entire time. Every few hours, get up and stretch your legs. Do some ankle rolls, shoulder shrugs, or walk down the aisle.
Keeping your body moving a little helps improve circulation and reduces stiffness. It also makes it easier to fall back asleep once you sit down again.
10. Stick to Your Bedtime Routine (As Much as You Can)
This might sound odd on a plane, but your body loves routine. So if you normally wash your face and brush your teeth before bed, do that mid-flight too. Even changing into clean socks or a cozy layer helps trick your brain into thinking, “Okay, it’s bedtime.”
If you use calming sprays, essential oils, or melatonin, bring those too. Just don’t try anything new for the first time mid-flight. You don’t want to find out your sleep aid keeps you wired at 35,000 feet.
Final Thoughts
Sleeping in economy might not be glamorous, but it’s definitely doable. With a little planning, the right gear, and a solid strategy, you can get the rest you need without paying for business class.
Just remember: the goal isn’t perfect sleep. It’s enough sleep to keep you functional when you land. So lower your expectations a bit, prep like a pro, and give your body a chance to relax, even at 35,000 feet.
You’ve got this. Happy travels and good luck catching those Zzz’s.