Ask An Expert·2 min read

Here's How to Actually Get Some Sleep on a Long Flight

Woman sleeping on an airplane
iStock
July 2, 2024

People often fall into two camps: Those who can easily snooze on a flight…and those who wish they could. From cramped seats and near-constant noise, to changes in air pressure and flight anxiety, “there are so many reasons why people find it difficult to fall asleep on airplanes, even when they're tired,” says Nora Zabel Tossounian, MD, an internist with Hackensack Meridian Health.

Help. How can I sleep on a long flight? 

Here are some of Tossounian’s tips: 

  • Adjust your bedtime before the trip. “Gradually shift your sleep schedule closer to your destination's time zone a few days before your flight. This helps your body adjust to the new time and makes it easier to fall asleep on the plane,” she says.

  • Skip coffee and booze at the airport. “These substances can interfere with sleep, so avoid them in the hours leading up to your flight,” says Tossounian. Consider swapping your preflight cabernet for calming herbal teas or water. (This helps during your flight, too, says Tossounian.)

  • Pack accordingly. Stock your carry-on with items that will help create a relaxing, distraction-free, and sleep-promoting environment. Tossounian suggests a travel pillow, blanket, eye masks, earplugs, and noise-canceling headphones.

  • Quell anxious thoughts. If anxiety about flying is keeping you awake, Tossounian advises talking to a therapist, or asking your PCP about antianxiety or other medication options. Other ways to feel calmer: Distract yourself with a good book or movie on the flight, ask a flight attendant for help (like an extra pillow or blanket), or try relaxation techniques like deep breathing or meditation.

Ask an Expert is for informational purposes only, does not constitute medical advice, and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, mental-health professional, or other qualified health provider with any questions you may have regarding a medical condition. By submitting a question, you are agreeing to let theSkimm use it—in part or in full—and we may edit its answer for length and/or clarity.

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