The cabin lights dim, the engines hum and everyone around you seems to drift off. You, meanwhile, are wide awake, counting the hours, adjusting your neck pillow for the tenth time and noticing every bump. Sleeping on a plane is hard for most people, and even harder if flying makes you nervous.
This checklist covers everything that helps you sleep on a plane, from choosing your seat and timing your sleep to blocking out light and noise, calming flight anxiety and helping children settle. Pick what suits your trip and pack accordingly.
The short answer: to sleep on a plane, choose a window seat away from the toilets, time your sleep to your destination's night, block out light with a contoured eye mask and noise with earplugs or headphones, support your neck, dress in comfortable layers and avoid alcohol and too much caffeine. If you get anxious, slow breathing and something soft and steady to hold can help you settle.
Before you fly: plan for sleep
Choose the right seat
A window seat gives you a wall to lean against and means nobody needs you to move when they get up. Seats away from the toilets, galleys and exit rows tend to be quieter. Many nervous flyers also find that seats over the wings feel a little steadier.
Time your sleep
On long flights, try to sleep when it is night-time at your destination. The NHS suggests getting plenty of rest before you travel and, if you can, gradually going to bed and getting up earlier or later than usual to match the time zone you are traveling to (NHS). On short or daytime flights, a short nap may be better than trying to sleep the whole way.
Do not start the trip exhausted, but do not over-rest either
Arriving at the airport completely drained makes the stress of travel harder to handle. At the same time, a long lie-in on the day of an evening flight can make it harder to sleep on board. Aim for a normal night's sleep and a busy, active day before a night flight.
The anxious traveler's packing checklist
The right kit can turn an upright seat into somewhere you can actually rest. Keep these in your hand luggage, not in the overhead bin, so you can reach them once you are seated.
- A contoured eye mask. Cabin lights, reading lights and screens all make it harder to sleep. A 3D mask blocks light without pressing on your eyes.
- Earplugs or noise-cancelling headphones. They soften engine noise, announcements and chatter.
- A neck pillow. Support stops your head from dropping forward and waking you.
- Comfortable layers. Cabin temperatures change. Wear soft clothing, a sweater you can take off and warm socks.
- A small comfort object. Something soft and familiar to hold, especially if flying makes you anxious.
- A refillable water bottle. Fill it after security to stay hydrated.
- Your own calm audio. Download a playlist, audiobook or breathing exercise before you leave.
- Toothbrush and face wipes. A small bedtime ritual tells your body that it is time to rest.
Block out light with a 3D sleep mask
Darkness is one of the strongest signals your body uses to prepare for sleep. The NHS suggests using an eye mask and earplugs on flights if they help you sleep. In a study at Cardiff University, young adults who wore an eye mask overnight for a week performed better on memory and alertness tests than when they slept without one (Greco et al., 2022). That study looked at sleep at home, not on planes, but the principle of blocking out light applies anywhere.
Our 3D Sleep Mask has a contoured shape that leaves space around your lashes and eyelids, so it blocks out light without pressing on your eyes. It has soft padding, breathable fabric and an adjustable strap that stays in place when you lean against the window or turn your head. It is lightweight and folds small enough for a jacket pocket, which makes it easy to bring on long flights, in hotels or for daytime naps.
On board: how to fall asleep on a plane
- Settle in early. Put on your layers, get your mask, earplugs and pillow ready and stow everything else before take-off.
- Fasten your seatbelt over your blanket. That way, the crew can see it is fastened without waking you.
- Recline, if you can. Even a small recline takes pressure off your back. Check behind you first.
- Keep your feet flat or slightly raised. A small bag under your feet can make your knees and lower back more comfortable.
- Turn off screens. Switch off the seat-back screen and your phone, or at least lower the brightness, 20 to 30 minutes before you want to sleep.
- Go easy on alcohol and caffeine. The NHS advises not to drink too much caffeine or alcohol on flights, as they can make jet lag worse. Water is the better choice.
- Use a familiar wind-down. Brush your teeth, put on your mask and do the same breathing exercise you use at home.
Move regularly on long flights
Sleeping through a whole long-haul flight is not always a good idea. The NHS lists long journeys of more than 4 hours by plane, car or train among the situations that raise the chance of deep vein thrombosis (DVT), and recommends drinking plenty of water and keeping active by stretching and walking around the cabin during flights (NHS). Get up and stretch when you wake, and talk to your doctor before you fly if you have a higher risk of blood clots.
How to calm flight anxiety so you can rest
When you are anxious, your body stays on alert, and that makes sleep almost impossible. These steps can help you settle:
- Know what to expect. Engine sounds, changes in noise and some turbulence are normal parts of a flight. Watching the cabin crew carry on calmly can be reassuring.
- Breathe with a longer exhale. Breathe in for 4 seconds and out for 6 to 8 seconds, and repeat for a few minutes. This supports the body's "rest and digest" response.
- Ground yourself. Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell and 1 you can taste.
- Hold something heavy and soft. Steady pressure on your lap or chest can feel like a reassuring hug. Many people find that a weighted plush gives them something calm to hold on to during take-off, turbulence and landing.
- Distract your mind. A familiar series, an audiobook or a puzzle can keep anxious thoughts from looping.
Our weighted stuffed animals are filled with glass beads in six compartments, so the weight stays even while you hold them. The 2.3 kg (5 lb) versions are the most practical for travel. Check your airline's hand luggage allowance before you pack one. If flying makes you very anxious, talk to your doctor before your trip, and look into a fear-of-flying course, which some airlines offer.
How to help kids sleep on a plane
Children often sleep well on planes if their usual routine comes along with them.
- Book flights around their sleep. Night flights or flights during nap time can make it easier.
- Bring the bedtime routine. Pajamas, a story, a familiar blanket and the same words you use at home all signal that it is time to sleep.
- Pack a comfort object. A favorite soft toy makes an unfamiliar place feel safer.
- Help with ear pressure. Drinking, chewing or sucking on something during take-off and landing can help ears adjust.
- Stay calm yourself. Children pick up on your mood, so your own calm routine helps them too.
A weighted animal can be a calming companion for a nervous child during take-off or a long stretch of the flight. Our animals are suitable from age 3, provided your child can lift and move the animal away independently. Children should use them with an adult present and put them aside before they sleep. Always follow the supplied safety instructions.
Frequently asked questions
What is the best way to sleep on a plane?
Choose a window seat, time your sleep to the night at your destination, block out light and noise with an eye mask and earplugs, support your neck, dress in layers and avoid alcohol. A familiar wind-down ritual helps your body recognize that it is time to rest.
Is it better to sleep on a plane or stay awake?
It depends on when you arrive. If you land in the morning, sleeping on the flight can help you get through the day. If you land in the evening, staying mostly awake and sleeping when you arrive may help you adjust faster.
Should I take sleeping pills on a plane?
Talk to your doctor before you take any sleep medicine for a flight. Some can leave you drowsy on arrival or make it harder to move around, which matters on long flights.
How do you sleep upright on a plane?
Use a neck pillow to stop your head from dropping, lean against the window if you can, keep your back against the seat and put a small bag or cushion under your feet. An eye mask and earplugs make it easier to switch off.
Can I bring a weighted stuffed animal on a plane?
In most cases, yes, as part of your hand luggage. Weight and size rules vary between airlines, so check your allowance before you fly.
Make the journey part of the rest
You cannot control turbulence or the person behind you, but you can control your seat, your timing and what you bring on board. With darkness, quiet, a supported neck and something calm to hold, a long flight can become a chance to rest instead of a test of endurance. At Brease, our mission is to bring rest, relief and genuine comfort into everyday life, wherever you are. Pack our 3D Sleep Mask for your next trip, and explore our weighted stuffed animals for adults and weighted stuffed animals for kids for a calm travel companion.
Please note: sleep and travel are individual, and not every tip in this guide will work for everyone. This article is general information and does not replace advice from a doctor or other health professional, especially if you have a medical condition or a higher risk of blood clots.