Tips and strategies for sleeping better on a plane

Falling asleep on a plane can feel like one of those elusive traits that's innate to some travelers, while those less fortunate are destined to hours of wrestling with their neck pillow, thumb twiddling and bingeing inflight movies.

Far from a twist of fate, with the right planning and strategies — both before and during your flight — even in economy class it can be possible to catch a few hours sleep and arrive at your destination feeling relaxed and rested.

If you have trouble sleeping on a plane, you're not alone. Beyond the obvious lack of personal space and comfort, there are many reasons why falling asleep on planes is a challenge, but once you understand your own state of mind and needs, and invest in the right gear, it is possible to catch some z's, even in the dreaded middle seat.

Planning ahead: Preparing to sleep on a plane

1. Bring your own pillow and/or blanket.
2. Wear comfortable clothes.
3. Use a sleep mask.
4. Follow your usual bedtime routine as close as possible when you're on the plane.
5. Invest in a pair of noise-canceling headphones or earplugs.
6. Limit your screen time: Being on your phone, laptop or tablet can make it more difficult to fall asleep.
7. If you can, choose a seat you're most comfortable in, whether it's window or aisle.
8. For longer overseas flights, try taking melatonin.
9. Reduce your stress as much as possible: Get to the airport early enough so you're not the last one to board.
10. If you plan on taking a connecting flight to your destination, give yourself enough time to walk around and stretch your legs, so you're not rushing between flights.

Why you may have a hard time sleeping on a plane

Anxiety, noise and discomfort

There are many reasons why sleeping on a plane can be so difficult, according to Albert Boquet, a professor of human factors and systems at Embry-Riddle Aeronautical University.

"Flying, and especially commercial flying, today has become increasingly stressful," Bouquet said.

One of the reasons why you may not be able to sleep on a plane is because "you're in a strange place."

"It's not a place where you normally sleep," Bouquet added. "There's a lot of distractions. There's noise; there's the discomfort in the seat; you can't really put the seat back unless you're in first class. But even there, some people struggle."

Additionally, sitting in the same position in a restricted area can make it difficult to fall asleep, especially as legroom on planes has shrunk considerably over the years. In the 1960s, the average seat pitch — the distance between rows — was 35 inches. Now, seat pitch hovers between 30 to 33 inches for most U.S. airlines.

Related: Hoping for a federal crackdown on airline seat size? Don't hold your breath

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The average width of a seat has also whittled down from 18 1/2 inches to 17 inches.

To top it all off, planes are filled with noise. Passengers are walking up and down the aisle, children are crying, and the pilot or cabin crew are making announcements on the intercom.

Business class isn't always the panacea

Even sitting in a spacious first- or business-class seat may not solve the problem. A roomier seat won't be the solution if you already have issues sleeping when you're not on a plane.

"The reality is for some people, they don't sleep very well even in first class," Bouquet said. "If you're a person who has to have absolute darkness and quiet when you sleep, you're gonna struggle even in first class."

How to improve your odds of falling asleep on planes

Falling asleep comfortably on a plane is no easy task. However, despite the distractions and bevy of other factors that may affect your sleep, it's not completely impossible.

So what can you do to ensure you get some rest while flying?

Create a cozy cocoon

"There's a lot of things out there now just for creature comforts," Bouquet said.

In addition to strategies, such as taking melatonin before departure, he suggests wearing comfortable clothes, bringing a pair of noise-canceling headphones and reducing exposure to electronics before closing your eyes (since bright screens can suppress our natural levels of melatonin). Making yourself as physically comfortable as possible is perhaps the most important when getting some shut-eye.

Choose your seat wisely

Even if you are on a long economy flight, choose a seat where you know you'll be comfortable. For example, if you prefer sitting by the window, it could be worth paying extra to select a window seat rather than leaving it up to chance. On the other hand, the window seat may feel too cramped for taller people.

Related: 8 reasons why you should always sit in an aisle seat on planes

Economy seats in the back tend to be quieter since there's less traffic, according to Bouquet, so you may have an easier time falling asleep if you choose one of these seats.

"Part of it is kind of knowing what you need to be comfortable," Bouquet said.

Avoid alcohol

While having a glass of wine or two with dinner may seem like the perfect way to relax and unwind, alcohol can interrupt your natural sleep cycles, impacting both your quality and quantity of sleep.

Dr. Henry Ting, Delta Air Lines' chief health officer, advises flyers to be mindful of alcohol intake.

"Alcohol can disrupt sleep both on your flight and after you land," he said. "Alcohol is a diuretic so it can increase dehydration, making symptoms of jet lag worse. It's important to enjoy alcohol in moderation to feel your best."

TPG staff tricks for sleeping better on planes

Many of us at TPG are constantly traveling, so we also have a few tricks for catching some z's on a plane.

Comfort and relaxation are key for TPG Managing Editor Ellie Nan Storck, who always travels with a silk eye mask and noise-canceling headphones. She also recommends listening to sleep stories from the Calm app.

Related: We tested the 6 best noise-canceling headphones for travel

TPG travel news reporter Tarah Chieffi is a big fan of this travel pillow from Trtl, which isn't as inflated as a typical travel pillow and can wrap around your neck.

Meanwhile, on long-haul flights, TPG senior travel editor Caroline Lascom always tries to follow her typical nighttime routine, including changing into comfortable lounge wear before the flight, and then brushing her teeth and reading a book before attempting to sleep. Changing into normal street clothing and adopting your morning rituals before disembarking the plane also helps trick your body that it's a brand-new day, whatever time zone you are in.

Related: Tips on how to avoid jet lag for your next trip

Bottom line

While there are many strategies and tips for sleeping on a plane, what works for you may not be the same as what works for others. At the end of the day, it's all about finding your customized routine through trial and error.

"It's really thinking about sleep hygiene in general and working backward," Bouquet said. "What interferes with that?"

By eliminating as many disruptions to your typical sleep routine as possible and finding creative ways to address any changes, you'll increase your chances of getting a restful night's sleep — even while 36,000 feet in the air.

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