How to Sleep On a Plane

When traveling across time zones, sleeping in-flight can be one method to help overcome jet lag. Here are some tips to help you get some sleep while in the air.
Disclaimer

The content in this page is not a substitute for professional medical advice. Please consult your doctor for more information on How to Sleep on a Plane.

Step 1: Book the right seat
- Certain seats on airplanes are more conducive to sleep. These simple tips will help you book a seat where you are most likely to sleep.
1. If you sit next to a window, you will have a wall to lean on as you sleep.
2. You also will not have to move if someone else needs to use the restroom.
3. Don't sit in the last row; these seats often do not recline.
4. Seats in front of the exit row also often do not recline.
5. The further forward you sit, the further away from engine noise you will be.
6. Exit rows will give you more legroom, but you will not be able to put the seat arms up if the seat next to you is empty. Also, you will have to be alert if there is an air incident.
7. The website Seatguru.com can help you select the best seat.
Step 2: Prepare before your flight
- Good preparation is one key to solid in-flight sleep.
1. Wear loose clothing so you will not feel constricted.
2. Wear layers; you can add or remove them depending on the temperature on the plane.
3. Don't consume caffeine in the four hours before your flight. According to Canada's Centre for Addiction and Mental health, it takes four and a half hours for your body to metabolize caffeine.
4. Don't consume alcohol in the four hours before flight. The National Sleep Foundation says it prevents sleep.
Step 3: Use accessories to increase your comfort
- Medscape recommends blocking out external stimulation to aid sleep. Here's some ways you can increase comfort and decrease noise and light.
1. A sleep mask will block out light.
2. Earplugs will block out a great deal of the noise from the plane.
3. A neck pillow may also be helpful.
  - Ed Hewett of The Independent Traveler recommends putting the largest part of the pillow under your chin to prop up your head.
Step 4: Warn people you plan to sleep
- Flight attendants often offer food and beverages during flight. Your neighbor may be bored and looking for conversation. Here are a few ways to avoid those interruptions.
1. Politely inform your seat mate that you plan to sleep during the flight.
2. Tell the flight attendant not to wake you for meals or beverage service.
3. Ask the flight attendant if he or she can hold your meal for you until you awaken.
Step 5: Use sleep medications
- Some doctors recommend the use of prescription sleep medications in-flight to aid sleep. These should only be used on flights that are significantly longer than the duration of the medication's effects!
1. If you are having trouble sleeping, sleeping pills can encourage you to sleep on the plane during your destination's night-time hours.
2. Dr. Richard Dawood recommends the prescription drug Sonata, which puts users to sleep for only four hours.
3. Dr. Dawood also says Restoril and Lunesta should only be used on flights that allow eight hours of sleep.
4. Ambien users are warned by the manufacturer not to take it on a flight of less than 8 hours.
5. None of these drugs should be combined with alcohol. There are several documented cases of bizarre behavior on airplanes after users combined Ambien and alcohol.
6. The National Sleep Foundation recommends against taking over-the-counter sleep medications, as they can have a severe "hangover" effect.
7. According to the CDC, prescription sleeping pills can cause nausea, dizziness, vomiting, confusion, headache, and dry mouth.
Step 6: If money is no object, fly business or first class
- First and business class seats offer more comfort than coach seats. However, not all seats are created equal. "Recliner" seats tilt back further than coach seats, but do not allow the traveler to lie down. "Lie-flat" seats allow the traveler to stretch out; however, they are still at a slight angle toward the floor, so you'll always slide a little toward your feet. Only "flat-bed" seats are completely horizontal.
1. If flying internationally, refer to charts on Seatguru.com and Skytrax to learn which airline going to your destination has the most comfortable seats.
  Figure 1: Seatguru.com International First Class Comparison Chart
2. Domestic flights currently offer only recliner seats. This chart on Seatguru.com will tell you which seats lean back the furthest. The larger the number in the "Seat Pitch" column, the further it tilts back.
  Figure 2: Seatguru.com Domestic First Class Comparison Chart
Resources for How to Sleep On a Plane