Catching Some Sleep on an Overnight Flight: 7 Tips for a Restful Journey

We flew to Bali for our honeymoon. Total flight time was somewhere around 21 hours, I slept zero of those hours. I arrived cranky, nauseated, and not at all excited about the paradise I was so lucky to be in. I was not myself and it took me several days to recover due to the terrible jet lag.

Overnight flights can be a bit of a double-edged sword. While they allow you to maximize your time at your destination by traveling while usual sleep hours, getting quality rest on an airplane can be challenging. After that terrible trip, I did some research, tried some things and finally figured out how to rest on long flights. Here are some tips for sleeping on a long flight.

1. Choose the Right Seat for Your Overnight Flight

Select an Aisle or Window Seat

• Window Seat: Offers a wall to lean against and prevents disturbances from other people needing to get up.

• Aisle Seat: Provides easier access to the aisle for getting up and stretching, though you might be disturbed by fellow passengers and flight attendants.

Consider Upgrading

If your budget allows, consider upgrading to a seat with extra legroom or even a lie-flat seat if you’re on a long-haul flight. Premium economy or business class often offers a more comfortable sleeping environment. We never splurge for this benefit so here are some other tips for getting some sleep.

2. Prepare for Sleep on a Plane

Bring Sleep Essentials

• Neck Pillow: A good neck pillow can provide much-needed support and help you get comfortable. Our preferred pillow is this MLVOC Travel Pillow.

• Eye Mask: Blocks out light and helps signal to your body that it’s time to sleep. For me, this Kitsch Eye Mask is a lifesaver.

• Ear plugs or Noise-Canceling Headphones: Reduce ambient noise and help create a more peaceful sleeping environment.

Wear Comfortable Clothing

Opt for loose, comfortable clothing and layers to accommodate changes in cabin temperature. Avoid tight-fitting clothes and high heels that can make it difficult to relax.

Use a Blanket or Shawl

Many airlines provide blankets, but you might want to bring your own lightweight, compact blanket or shawl for extra warmth and comfort.

3. Create a Relaxing Environment

Adjust Your Seat

Recline your seat as much as possible to create a more comfortable sleeping position. While you won’t have a full bed, adjusting your seat can help you feel more relaxed.

Dim the Lights

Use the cabin lights’ dimming feature or your own eye mask to reduce light exposure. This helps your body adjust to a sleep-friendly environment.

Practice Relaxation Techniques

• Deep Breathing: Take slow, deep breaths to calm your mind and body.

• Progressive Muscle Relaxation: Tense and then slowly release each muscle group to help relieve physical tension.

4. Manage Your Sleep Schedule

Adjust to the New Time Zone

If you’re crossing time zones, try to adjust your sleep schedule a few days before your flight. This can help your body adapt more quickly to the new time zone.

Use Sleep Aids Wisely

If you choose to use sleep aids, such as melatonin or prescription medication, make sure to consult your doctor beforehand. Sleep aids can be helpful but should be used responsibly and under guidance.

5. Stay Hydrated and Eat Light

Drink Water

Keep hydrated by drinking plenty of water throughout the flight. Avoid excessive caffeine and alcohol, as these can disrupt your sleep. See our post about how essential water is for every flight.

Eat Lightly

Opt for a light meal or snack before you try to sleep. Heavy or spicy foods can cause discomfort and interfere with your ability to rest. We recommend bringing some of your own healthy snacks.

6. Stay Active Before You Sleep

Stretch and Walk

Before settling in for sleep, take a walk down the aisle and do some light stretches. This can help reduce stiffness and prepare your body for rest. See our post on the importance of movement during airplane travel.

Avoid Stimulating Activities

Minimize activities that can keep you awake, such as watching intense movies or using electronic devices. Instead, opt for calming activities like reading or listening to soothing music.

7. Maintain a Sleep Routine

Create a Sleep Ritual

Establish a pre-sleep routine that signals to your body that it’s time to wind down. This could include reading a book, listening to calming music, or practicing meditation.

Set an Alarm

If you have a tight schedule or need to wake up at a specific time, set an alarm to ensure you don’t oversleep and miss any important connections or activities.

Final Thoughts

Getting quality sleep on an overnight flight requires a combination of preparation, comfort, and relaxation techniques. By selecting the right seat, bringing essential sleep items, and creating a restful environment, you can increase your chances of arriving at your destination feeling refreshed and ready to go. Embrace these tips and make your next overnight flight a more restful experience. Sweet dreams and safe travels!

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