7 Science-Backed Strategies to Sleeping Better on a Plane

Author: Adam Sangha

Did you know the average passenger sleeps less than 3 hours on an overnight flight? Shocking, I know. You might think it’s more since your eyes are closed and hours pass by, but are you actually sleeping or just passing time?

Common struggles with sleeping on a plane include loud ambient noise, a constantly lit cabin, and awkward seating positions. What if I told you there was a way around this? Better yet, what if I said there are 7 quick and easy steps you can follow to get a good rest on a plane? Well, here they are!

Tip 1 – Choose the Right Seat

First, make sure to choose the right seat – the window seat. Let’s be real, no one wants to sit in the middle. Elbows bumping you from both sides, no leg room, and dreading the moment the window passenger wakes you to go to the toilet.

The aisle seat brings double the trouble with frequent bathroom visits, although you can stretch a leg into the aisle. Clearly, the seat with the least distractions is the window – a corner all to yourself with only one person beside you who is less likely to disturb you.

Also, stay away from toilets. People are always walking and talking there, and sometimes the smell is unpleasant!

Tip 2 – Block Light Effectively to Sleep Better on Flights

Be honest with yourself. Can you really sleep with your eyes closed when there is light shining everywhere in the cabin? Let me put it simply: cover your eyes properly when trying to sleep in a bright environment!

Airlines sometimes provide sleep masks on overnight flights, but do they work? Not really. They usually leave gaps around the nose and block only 50-70% of light. You need a purpose-built, high-quality sleep mask made for flights. These block out light better, fit comfortably, and help you fall asleep faster.

Tip 3 – Reduce Noise for Better Sleep on a Plane

Now that you’ve blocked the light, focus on noise. Noise causes micro-arousals – brief shifts into lighter sleep stages without fully waking – which fragment your sleep without you realising.

Engine noise is usually steady and less distracting, but loud, irregular noises like babies crying or announcements can wake you, reducing sleep quality. Use earplugs or a sleep mask with integrated ear coverage to block noise and get better sleep on your flight.

Tip 4 – Control Temperature

Your body needs to be at an optimal temperature to sleep well – ideally between 16-19°C. With hundreds of people on a plane and limited air conditioning, the cabin rarely hits this ideal temperature.

Too hot, and you’ll spend more time in lighter sleep stages, reducing deep and REM sleep. Wear breathable fabrics and light layers that allow air circulation, helping you avoid overheating and sleep better during flights.

Tip 5 – Pre-Flight Preparation: Avoid Caffeine and Alcohol, Stay Hydrated

Many people overlook this. It’s tempting to have that airport pint and brag to friends, but both alcohol and caffeine reduce sleep quality.

Caffeine blocks adenosine receptors in your brain, making you feel less sleepy while the underlying sleep drive remains. Avoid caffeine 6-8 hours before your flight to prevent delayed and lighter sleep.

Alcohol is a central nervous system depressant – it initially relaxes you but later disrupts your sleep, causing more awakenings and lighter rest. Avoid alcohol 3-4 hours before flying.

Finally, stay hydrated but avoid drinking too close to boarding time to prevent bathroom trips. Try drinking 2-3 litres the day before and hydrate up to 1-2 hours before your flight.

Tip 6 – Use a Portable Sunrise Alarm for a Smoother Wake-Up

A sunrise alarm clock gradually increases brightness with specific light wavelengths that penetrate your eyelids, triggering light receptors and realigning your circadian rhythm. This leads to a fresher wake-up after sleeping on a plane.

While these alarms aren’t practical to bring on flights, we’re developing an integrated LED wake-up light in the VantaSleep Mask to make this possible anywhere, anytime.

Tip 7 – Breathing Techniques for Relaxation and Better Sleep

Finally, try some breathing techniques. Slow, steady, diaphragmatic breathing triggers your body’s rest-and-digest response, priming you for sleep.

Try box breathing: inhale for 4 seconds, hold for 4, exhale for 4, and hold empty lungs for 4 seconds. Repeat a few times.

Or belly breathing: place one hand on your chest and one on your belly. Inhale slowly through your nose, feeling your belly rise while your chest barely moves. Exhale slowly through pursed lips.

Both are easy to do on a plane and can help you relax and fall asleep faster.

Ready to Sleep Better on Your Next Flight?

If you want more expert sleep tips for flying and detailed advice on how to sleep on a plane, download Vantora’s FREE Sleep Optimisation Guide. It’s packed with proven strategies and checklists to help you rest better wherever life takes you.

Here's to better sleep,

Team Vantora