7 Tips To Sleep Comfortably on a Plane

There’s nothing quite like the thrill of taking off into the skies, chasing new horizons at 35,000 feet. But let’s be honest : while the destination is exciting, the journey can feel like a test of endurance… especially when sleep is elusive and your neck feels like it’s been twisted by a rogue pretzel machine.

If you’ve ever landed jet-lagged, groggy, and questioning your life choices, you’re not alone. But here’s the good news: sleeping well on a flight isn’t just for lucky few in first class. With the right prep and a few clever hacks, you can turn even the most cramped economy seat into your own cozy travel cocoon.

Whether you’re chasing sunrises in Bali or sealing a deal in New York, these 7 tips will help you catch real rest between takeoff and touchdown. Let’s discover them together!

1. Choose the Right Seat for Sleep

Before your flight even takes off, your sleep can be made (or broken) by one simple choice: your seat. Think of it like picking the perfect camping spot before nightfall. The right spot can mean uninterrupted rest. The wrong one? A long, restless flight filled with regrets.

The window seat is your sleep sanctuary. It gives you something solid to lean on, control over the shade, and most importantly, no neighbors climbing over you mid-nap. You also avoid the constant jostling from the aisle.

Steer clear of seats near bathrooms and galleys, they’re like the noisy corner of a busy hostel, with people chatting, lights flicking on, and doors opening all night. Instead, aim for a quiet zone near the middle of the plane or slightly forward, where engine noise is lower and there’s less turbulence.

Choosing wisely here sets the tone for the rest of your journey. You’re not just booking a seat, you’re securing your sky-high sleep spot.

2. Support Your Neck Properly

You’ve locked in the perfect seat... Now it’s time to protect your most valuable travel asset: your neck. Because let’s be honest, there’s nothing adventurous about waking up mid-flight with a stiff neck and a crick that follows you across continents.

Standard U-shaped pillows? They’re the fast food of travel gear... Everywhere, but not exactly satisfying. They push your head forward, offer weak side support, and usually end up sliding off mid-sleep.

That’s why a proper travel pillow changes everything.

Meet Nomarest, engineered for real rest. Unlike floppy airport pillows, Nomarest travel pillow with memory foam that molds to your neck, giving you balanced support whether you lean left, right, or straight back. Its unique shape keeps your spine aligned and your head from bobbing like a dashboard ornament.

Plus, it compresses into a compact travel bag, so it won’t hog space in your carry-on. Toss it in, and you’ve got a portable sleep solution wherever your next flight takes you.

For travelers who actually want to wake up refreshed, the gear matters. And your neck? It deserves better.

3. Block Out Noise and Light

Even with the best seat and neck support, sleep won’t come easy if you’re surrounded by distractions. Planes are full of sensory sabotage: engine hums, crying babies, chatty seatmates, snack carts rattling down the aisle. Not exactly a recipe for peaceful sleep.

That’s why creating your own sleep bubble is a MUST.

Start with noise-cancelling headphones or foam earplugs. They don’t just block out noise, they buy you mental space. Combine that with a comfortable eye mask, and you’re signaling to your body: it’s time to shut down.

Light, especially that harsh cabin glow, messes with your body’s natural melatonin production (aka your sleep hormone). Blocking it out helps your brain flip into sleep mode faster... even if it’s broad daylight.

Pro tip? Build a little ritual: pop in your earplugs, slip on the mask, lean back with your Nomarest, and breathe deep. The rest of the cabin might be wide awake, but you’re off the grid, somewhere between cruising altitude and dreamland.

4. Dress for Comfort, Not the Runway

You’re not boarding a fashion show, you’re preparing for battle against recycled cabin air, cramped legroom, and questionable temperatures. The right outfit can be the difference between a restless shuffle and a restful slumber.

Think layers. Airplanes are unpredictable. One minute you’re freezing, the next you’re sweating under a mysterious warm blast. Layer up with soft, breathable fabrics like cotton tees, a cozy hoodie, or a light travel blanket that doubles as a shawl. 

Compression socks are a must for long-haul adventurers. They keep your blood flowing and reduce swelling, so you don’t land feeling like a balloon animal.

Ditch anything tight or rigid. Jeans, belts, stiff collars... leave them behind. Instead, go full cozy mode. Joggers, loose tops, slip-on shoes. Comfort is key when your mission is sleep.

Remember: your outfit doesn’t have to impress the cabin crew. It just has to carry you comfortably through the clouds.

5. Stay Hydrated (but Strategically)

At 35,000 feet, the air is drier than a desert. Seriously, humidity levels in the cabin hover around 10%, which is lower than the Sahara. And when your body’s dehydrated, sleep becomes even harder to come by.

But here’s the trick: don’t just chug water aimlessly.

Start hydrating before your flight, sipping steadily instead of downing a full bottle at once. Once onboard, keep a reusable water bottle handy and take small sips throughout the flight. Staying topped up keeps your energy balanced and your sleep deeper.

Now for the tough love: skip caffeine and alcohol. We know, pre-flight coffee or in-flight wine might sound like part of the ritual, but they both mess with your sleep cycles. Caffeine keeps you alert, and alcohol might help you doze off fast, but it’ll leave you dehydrated and restless halfway through the flight.

Timing also matters. You don’t want to wake up mid-snooze for a bathroom dash. Ease off the liquids an hour before you plan to sleep and go before you nest into your seat.

Stay hydrated, stay balanced and let your body do its job while you cruise above the clouds.

6. Use Sleep Aids Wisely

Sometimes, even with the perfect setup (seat, pillow, mask, hydration), it still feels impossible to drift off. That’s when sleep aids can help… if you use them with intention.

Let’s start with the natural route: melatonin. It’s a hormone your body naturally produces to regulate sleep, and a small supplement can help sync your body clock to a new time zone, especially if you're flying overnight or crossing multiple time zones.

Herbal teas, magnesium, and calming essential oils (like lavender or eucalyptus) are also great, non-invasive options. A few drops on your Nomarest or neck can do wonders to calm the mind and body.

As for stronger stuff (prescription or over-the-counter sleep meds) tread carefully. They might knock you out, but you could wake up groggy, disoriented, or dehydrated, which isn’t ideal when you're stepping into a new country or catching a connection. If you’re going this route, always test it at home first.

In the end, the goal isn’t to force sleep, it’s to guide your body into relaxation. Combine the right tools with the right mindset, and you’ll slip into sleep naturally, like a traveler who’s done this a hundred times before.

7. Create a Pre-Flight Sleep Ritual

Just like camping under the stars or settling into a mountain hut, good sleep starts with a ritual. And on a flight, setting that intention is what separates the restless from the well-rested.

Start the ritual before you even board. Download your offline playlists, queue up a calming audiobook or meditation, silence your notifications, and prep your carry-on with your sleep kit: Nomarest pillow, eye mask, earplugs, water bottle, and cozy layers.

Once you’re seated, settle in with intention. Dim your screen, slip into your layers, take a few deep breaths. Maybe even journal or read something light to signal to your brain: it's time to unplug.

Consistency is key. When you repeat this little flow (flight after flight), your body starts to recognize the pattern. It knows: this is the moment we rest.

You're not just crossing time zones. You're entering a mindset. A calm, grounded state that carries you from takeoff to touchdown with ease.

 

Long flights don’t have to be sleepless marathons. With the right mindset, a few smart choices, and gear that actually works, you can transform your seat into a mini sanctuary in the sky.

It’s not just about avoiding jet lag or neck pain. It’s about arriving ready to live the moment. Whether you’re landing for a new adventure, an important meeting, or just to reunite with someone you love, real rest helps you show up fully.

So next time you board, don’t just cross your fingers for sleep. Prepare for it. Own it. Make it part of your journey!