6 Tips For Sleeping Better On A Plane, According To Flight Attendants

When it comes to navigating life in the air, flight attendants have seen it all—and they know every trick in the book. From managing jet lag to making even the most cramped seat more comfortable, they’ve mastered the art of traveling—even in the not-so-glamorous modern age of commercial air travel. So when they share their go-to strategies for sleeping on a plane, it’s worth taking notes.

Whether you’re preparing for a redeye, heading overseas, or just hoping to grab a catnap on a shorter flight, here are the tricks flight attendants actually use themselves to drift off at 30,000 feet.

Dress For Sleep Success

One of the easiest ways to improve your in-flight rest is dressing appropriately. “I definitely recommend wearing layers when traveling to help with sleeping,” says Katie Storck, a Southwest Airlines flight attendant with more than a decade of experience. “Temperature on an airplane can fluctuate greatly, so you can cuddle up with a hoodie or even take it off in the summer if the plane is hot.”

A hoodie or oversized wrap can double as a makeshift blanket or pillow, while comfortable joggers and socks help you relax into sleep mode. Slip-on shoes are also a smart move so you can discreetly kick them off mid-flight.

Pack Key Accessories

Storck is a firm believer in investing in the right gear—especially when it comes to neck support. “The cheap ones aren’t worth the money,” she says, so invest in a quality pillow that works flight after flight. “When I am in the cabin flying as a passenger, I put my headphones in, strap on the neck pillow, and am able to fall asleep and wake up without my neck hurting from it falling at an unnatural angle,” she says.

Another game changer: blackout eye masks. Andrea Davis, a Delta flight attendant based in Atlanta, Georgia, swears by a weighted eye mask, which not only blocks out light but helps calm the mind. “The weighted beads inside the eye mask can help you fall asleep quicker, especially when adjusting to different time zones while traveling,” she says.

Storck also recently discovered a sleep mask with Bluetooth technology built right in, which helps create a totally insulated environment for sleep.

Block Out The Noise

Even if your seatmate is determined to binge-watch reality TV without headphones, you can still tune out. “Being able to tune out the noise of the plane helps,” says Storck. “I always recommend playing some relaxing music over earbuds or masks.”

Davis prefers earplugs for a simpler solution: “Flight attendants will do their best to reduce the noise, but it helps to have those on hand just in case,” she says.

Noise-canceling headphones are a favorite among frequent flyers for good reason. Pair them with white noise, meditation tracks, or your favorite sleep playlist, and you’ve got an instant sleep cocoon—no matter how loud the cabin gets.

Time Your Sleep Wisely

Sleep timing matters just as much as sleep quality, especially on long-haul international flights. If your goal is to adjust to your destination’s time zone, try to stay awake until it’s bedtime in the new location, even if it means powering through the first few hours of your flight. Then, sleep strategically to help your body clock reset. (Apps like Timeshifter can help walk you through the process.)

To assist with falling asleep when your brain says it’s still morning, some travelers swear by melatonin supplements or calming teas. Just steer clear of alcohol and caffeine, both of which can disrupt your rest.

Make Your Seat Work Harder

When possible, choose a window seat so you can lean against the fuselage and avoid being disturbed by seatmates getting up to use the bathroom or stretch their legs. Bonus: you control the window shade. If you’re short, propping your feet on a carry-on can help reduce leg swelling and improve comfort. Taller travelers may benefit from bulkhead or exit-row seats with extra legroom..

And if you can’t score a strategic seat, make the most of what you’ve got. “Supporting your neck while sleeping upright can help you get some much-needed shut-eye,” says Storck. She recommends buckling your seatbelt over a blanket so flight attendants don’t have to wake you up to make sure you’re buckled in.

Build A Wind-Down Routine

Having a consistent pre-sleep routine—on the plane, just like at home—can cue your body to rest. That might mean slipping on an eye mask, starting a calming podcast, and sipping water or herbal tea. Dimming your personal light and stowing your tray table also tell your brain it’s time to power down. “Making sure you’re as comfortable as you can be will help you relax and sleep easier,” says Storck.