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How to sleep on a plane

Traveloka Team

21 Mar 2025 - 5 min read

Struggling to get some quality rest while flying? You're not alone! Whether you're a frequent flyer, an anxious traveller, or a parent juggling a tired toddler, sleeping on a plane can be a challenge. But with some clever techniques, the right accessories, and a little preparation, you can easily improve your chances of waking up refreshed upon landing.

From economy-friendly tips to expert hacks, here's your ultimate guide on how to sleep on a plane, no matter the circumstances.

How to sleep on a plane in economy class

Sleeping in economy might sound impossible, but it’s doable with the right strategies. Here are key tips to help you maximise comfort in tight spaces:

1. Pick the right seat

Choose a window seat so you can lean on the side of the plane without being disturbed. Avoid rows near the bathroom or the galley to minimise interruptions, too.

If you're flying with an airline that lets you see and change available seats right up until check-in (such as Qantas), keep an eye on this. You may be able to switch to somewhere with an empty seat next to it.

2. Use a good neck pillow

A travel pillow provides essential support and prevents your head from bobbing while you sleep. Go for one that suits your sleeping style and keeps your neck aligned.

Pro tip: Some neck pillows can even be stuffed. If you're light on space in your bag, pack some of your comfiest clothes right inside your neck pillow.

3. Dress for comfort

Opt for loose, breathable layers to maintain a comfortable temperature during the flight. Planes do tend to get quite cold, so these layers can really be a lifesaver.

Pro tip: Wear compression socks to improve circulation during the flight.

4. Limit distractions

Use noise-cancelling headphones to block engine noise or an eye mask to eliminate cabin light. A sleep playlist or white noise app can also work wonders.

5. Lean into your routine

Stick to familiar bedtime cues like brushing your teeth or reading a book. Creating a sense of normal adds comfort, even mid-flight.

6. Don't drink alcohol or caffeine

As tempting as that red wine with your meal or that after-dinner tea may be, neither alcohol or caffeine are going to help you sleep. According to the Sleep Health Foundation, while it some drinks may make you feel tired, they'll actually disrupt your sleep and are more likely to cause frequent awakenings, night sweats, headaches and even nightmares.

Woman with an eye mask and neck pillow sleeping on a plane

What to bring for sleeping on a plane

Packing the right items can be a game-changer when it comes to getting some shut-eye in the air. Here’s what you should have in your carry-on for ultimate comfort and relaxation:

Eye mask: Block out light and create a darker sleep environment with a comfortable, adjustable eye mask.

Travel pillow: An essential for providing neck and head support, especially during long flights.

Earplugs or noise-cancelling headphones: Minimise disruptive sounds and help you stay in your sleep zone.

Soft blanket or oversized scarf: The air conditioning can get chilly, so bring something cosy to wrap yourself in.

Slippers or compression socks: Keep your feet warm and improve circulation for a pleasant resting experience.

Moisturiser and lip balm: Cabin air can be dehydrating, so keep your skin feeling fresh and comfortable.

What to eat and drink so you can to sleep

What you put into your body before take-off can have a big impact on your ability to rest. Here’s how to fuel your body for sleep success on a plane:

Opt for light meals: Heavy foods can make you uncomfortable during the flight. Choose options like salads, fruits, or small protein snacks.

Avoid caffeine and alcohol: As tempting as that red wine with your meal or that after-dinner tea may be, neither alcohol or caffeine are going to help you sleep. According to the Sleep Health Foundation, while it some drinks may make you feel tired, they'll actually disrupt your sleep and are more likely to cause frequent awakenings, night sweats, headaches and even nightmares.

Stay hydrated: Drink plenty of water before and during your flight to combat the dry cabin air and fatigue.

Sip herbal teas: Chamomile or peppermint tea can help relax your mind and body before you drift off. Ask your flight attendant for hot water and bring your favourite tea bags.

Snack smart: Foods high in tryptophan (like nuts or bananas) promote serotonin production, which can help you feel drowsy and calm.

How to get a toddler to sleep on a plane

Travelling with a toddler? Helping them sleep on a plane requires some extra planning but is absolutely achievable. Here are some tried-and-true tips to keep the little one relaxed and rested mid-air:

Stick to their routine: Maintain their usual bedtime rituals, such as reading a book or cuddling with their favourite blanket.

Pack familiar comforts: Bring their favourite stuffed animal, pillow, or toy to make them feel secure.

Choose a quiet seat: Opt for seats near the front of the plane or away from high-traffic areas for a more peaceful atmosphere.

Bring snacks and entertainment: Keep them engaged before naptime with quiet activities like sticker books, downloads of their favourite shows, or colouring. Once they’re calm, they’ll fall asleep more easily.

Dress them comfortably: Choose pyjama-style clothing and layer up to keep them warm and snug.

Don't let them sleep on the floor: Although tempting for them to stretch out, most airlines don't allow anyone to sleep on the floor for safety reasons.

Can you take a sleep apnoea machine on a plane?

Yes, you can bring a sleep apnoea machine, such as a CPAP device, onto a plane. These are considered medical devices and are not counted against carry-on luggage limits. It’s a good idea to check with your airline in advance and carry a travel-sized device if possible.

Tricks to getting an empty seat next to you for better sleep

Securing an empty seat beside you can instantly improve your sleep quality. While there’s no guarantee, these tricks might just increase your chances:

Choose your seat strategically: Use the airline’s seating map to select a seat towards the back of the plane, where it’s usually less crowded.

Book flights at odd hours: Red-eye or mid-week flights often have more empty seats available.

Split seat bookings: If you’re travelling with someone, book the aisle and window seats in the same row. Passengers avoid middle seats, so it might stay vacant.

Ask at the gate: If the flight isn’t full, politely request a seat change or an upgrade at the boarding gate.

Track availability: Some airlines allow you to monitor seat changes post-booking. Look for areas with empty spaces and switch if possible.

An Economy Skycouch on and Air New Zealand flight.

Source: Air New Zealand

Airlines offering innovative ways to sleepin economy

Even airlines know that sleeping in economy isn't easy. That's why a few of them are offering some clever services that can help you get a better night's sleep for much less than the cost of a business class fare.

Air New Zealand: The Economy Skycouch allows families or couples to get a full row of seats that are transformed into what's essentially a couch after takeoff. Instead of legroom, you'll have a mattress placed across the seat that extends to the row in front of you so you can stretch out and get some rest. (Only available on long-haul flights.)

Qantas: From 48 hours before departure, Neighbour Free seats can be added on to Qantas flights. Of course, they can only be booked if the flight isn't completely full. Even if there is a fully empty row, the Neighbour Free seats do only guarantee one of them will remain empty.

Looking to book your next flight? Plan your trip with Traveloka today and enjoy a seamless travel experience from start to finish. Sweet dreams in the sky await!