Quick Answer: To sleep on a plane, book a window seat, bring a supportive neck pillow, wear noise-cancelling headphones or earplugs, and adjust your sleep schedule 2 to 3 days before departure. Recline your seat as far as it goes, avoid alcohol (it fragments sleep at altitude), and wear loose, comfortable clothing. Most people can get 3 to 5 hours of usable sleep on a 7+ hour flight.
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Why Sleeping on a Plane Is So Difficult
Your body is designed to sleep lying down, in a dark, quiet, temperature-controlled room. A plane offers none of that. You are sitting nearly upright, surrounded by noise, light, and dry recirculated air at cabin pressure equivalent to 6,000 to 8,000 feet of altitude.
Research published in the Journal of Clinical Sleep Medicine shows that cabin pressure reduces blood oxygen saturation by 5 to 10%, which disrupts normal sleep architecture. The dry air (typically 10 to 20% humidity versus 30 to 50% at home) dehydrates nasal passages, making breathing less comfortable. And the upright position compresses the lumbar spine and restricts circulation.
You cannot recreate your bedroom on a plane, but you can address each of these factors enough to get meaningful rest. At Mattress Miracle in Brantford, we spend all day thinking about what helps people sleep. A plane is just a very small, very loud, very uncomfortable bedroom. The principles still apply.
Seat Selection Strategy
Best Seats for Sleeping
- Window seat: Lean against the wall for head support. No one climbs over you. You control the shade. This is the single most important seat choice for sleeping.
- Over the wing: Less turbulence here than at the front or back. The fuselage is widest at the wing, and the ride is smoother.
- Exit row or bulkhead: Extra legroom lets you stretch out. Worth the upgrade fee if sleeping is a priority.
- Avoid: Back of the plane (noisier, more turbulence, near lavatories and galley), middle seats (no wall to lean on), and aisle seats (people and carts bump your shoulder).
Gear That Actually Helps
Neck Pillow
A good travel neck pillow prevents your head from falling forward or sideways, which causes neck strain and wakes you up. The U-shaped foam pillows work for most people. Memory foam holds its shape better than microbeads. If you are a side-leaning window sleeper, a scarf or inflatable pillow wedged between your head and the window works well too.
The pillow principles are the same as at home: your neck needs support in a neutral position. A cervical contour pillow like the Somnia 3.0 is small enough to pack and provides better neck support than most travel pillows. Read our pillow height guide for the reasoning behind proper neck support.
Noise Cancellation
Plane engine noise averages 80 to 85 decibels, roughly equivalent to a vacuum cleaner running continuously. Noise-cancelling headphones reduce this to a manageable hum. If you do not have noise-cancelling headphones, foam earplugs reduce noise by 25 to 30 decibels, which is enough to make a significant difference. Bring both for maximum effect.
Eye Mask
Cabin lights, seatback screens, and sunlight through windows all suppress melatonin. A contoured eye mask (one that does not press against your eyelids) blocks light without discomfort. Pair it with the window shade closed.
Compression Socks
Not directly a sleep aid, but compression socks prevent leg swelling and improve circulation during long flights. Reduced leg discomfort means fewer wake-ups. They also reduce DVT risk, which Health Canada recommends for flights over 4 hours.
Layers
Cabin temperature fluctuates. Bring a thin blanket or large scarf that you can add or remove. Airlines provide blankets on long-haul flights, but having your own gives you temperature control from the start.
Timing Your Sleep Around Your Flight
Red-Eye Flights (Overnight)
These are the easiest flights to sleep on because your body is already primed for sleep. Do not nap the day of departure. Stay awake until the flight, then set up your sleep gear immediately after takeoff. Skip the meal service if you can. You want to maximise the sleep window.
Daytime Long-Haul Flights
Harder to sleep on. If you are flying east (Toronto to London, for example), try to sleep during the second half of the flight, when it would be nighttime at your destination. This begins adjusting your circadian rhythm. Avoid sleeping the entire flight if it is daytime at your destination, or you will arrive with jet lag.
Pre-Flight Sleep Adjustment
For eastbound travel, shift your bedtime 30 to 60 minutes earlier for 2 to 3 days before departure. For westbound, shift later. This partial adjustment makes it easier to sleep on the plane and reduces jet lag on arrival. The Canadian Sleep Society recommends this gradual approach over trying to adapt all at once.
Flying From Southern Ontario
Most long-haul flights from Toronto Pearson (YYZ) and Hamilton (YHM) depart in the late afternoon or evening for European destinations, which means you arrive in the morning local time. The ideal strategy: stay awake until the flight, sleep for the first 5 to 6 hours, then wake up as breakfast is served. This gets you close to the destination time zone immediately. Customers at Mattress Miracle often ask us about travel pillows before trips. Call (519) 770-0001 if you want to pick up a compact pillow before heading to the airport.
What to Avoid Before and During the Flight
Things That Hurt Your Chances of Sleeping
- Alcohol: It feels like it helps you relax, but alcohol fragments sleep, reduces REM cycles, and dehydrates you further in an already dry cabin. Even one drink measurably reduces sleep quality at altitude.
- Caffeine within 6 hours of your planned sleep time: This applies on the ground too, but caffeine hits harder in the pressurised, dehydrated cabin environment.
- Heavy meals: A large meal before sleeping upright increases acid reflux risk. Eat light or eat early.
- Sleeping pills on short flights: Sedative sleep aids are designed for 7 to 8 hours. Taking one for a 4-hour flight means you wake up groggy and disoriented. If you use medication, match the duration to the sleep window available.
- Screens within 30 minutes of trying to sleep: The blue light issue applies at 35,000 feet just as it does in your bedroom.
Medical Disclaimer
The information in this article is for educational purposes only and does not constitute medical advice. If you have sleep apnea, severe anxiety about flying, or other health conditions that affect sleep during travel, consult your doctor before your trip. They can advise on whether travel-specific sleep aids are appropriate for your situation.
Frequently Asked Questions
How do you fall asleep on a plane?
Book a window seat, bring a neck pillow and eye mask, use noise-cancelling headphones or earplugs, and recline your seat. Skip alcohol and limit screen time. Set up your sleep gear immediately after takeoff on overnight flights. Most people get 3 to 5 hours of usable sleep on flights over 7 hours.
What is the best travel pillow for sleeping on a plane?
Memory foam U-shaped pillows hold their shape better than microbead or inflatable options. The key is cervical support: the pillow should prevent your head from falling forward or sideways. A compact ergonomic pillow like the Somnia 3.0 from Mattress Miracle also works well for travel.
Does melatonin help you sleep on a plane?
Low-dose melatonin (0.5 to 3 mg) can help signal to your body that it is time to sleep, especially when crossing time zones. Take it 30 to 60 minutes before your planned sleep window. It is not a sedative; it adjusts your circadian timing. Consult your doctor before using melatonin, especially if you take other medications.
Should I take sleeping pills on a long flight?
Only if your doctor recommends them for your specific situation and the flight is long enough (7+ hours) to allow a full dose duration. Sedatives on short flights cause grogginess and disorientation. Never take a new medication for the first time on a plane. Test it at home first so you know how your body responds.
How do I avoid jet lag after flying?
Gradually shift your sleep schedule 2 to 3 days before departure (earlier for eastbound, later for westbound). Sleep on the plane during destination nighttime. Get sunlight at your destination in the morning. Avoid napping longer than 20 minutes after arrival. These strategies reduce jet lag duration by 1 to 2 days on average.
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We are a family-owned mattress store in Brantford, helping our community sleep better since 1997. Whether you need a travel pillow for your next flight or a new mattress for when you get home, we can help.
441 1/2 West Street, Brantford, Ontario
Call 519-770-0001