Traveling frequently or on long flights can make sleeping on planes difficult. However, using certain strategies can help achieve better sleep while flying. James Smith, founder of Travel Lingual, offers tips for improving sleep quality during flights, which are especially useful for those who don't fly first class or on budget airlines.
Choose your seat wisely
![A young man wearing a travel pillow and mask sleeps on the plane during the flight](https://www.colemanconcierge.com/wp-content/uploads/2023/10/Man-sleeping-on-plane-via-Deposit-Photos-1024x682.jpg)
![A young man wearing a travel pillow and mask sleeps on the plane during the flight](https://www.colemanconcierge.com/wp-content/uploads/2023/10/Man-sleeping-on-plane-via-Deposit-Photos-1024x682.jpg)
Choose a window seat if possible. Not only does this provide you with a wall you can rely on, but it also prevents disturbance when other passengers need to use the bathroom. On the other hand, aisle seats may offer more legroom.
Comfortable dress
![Happy and tired young woman sleeping comfortably with mask and pillow on plane. The concept of the sophisticated traveler](https://www.colemanconcierge.com/wp-content/uploads/2023/10/Plane-sleeping-pro-via-Deposit-Photos-1024x683.jpg)
![Happy and tired young woman sleeping comfortably with mask and pillow on plane. The concept of the sophisticated traveler](https://www.colemanconcierge.com/wp-content/uploads/2023/10/Plane-sleeping-pro-via-Deposit-Photos-1024x683.jpg)
Wear loose clothing made of breathable fabric. Consider layers to adapt to changes in cabin temperature, and don't forget warm socks!
Neck support
![A young man wearing a travel pillow and mask sleeps on the plane during the flight](https://www.colemanconcierge.com/wp-content/uploads/2023/10/Man-with-neck-pillow-via-Deposit-Photos.jpg)
![A young man wearing a travel pillow and mask sleeps on the plane during the flight](https://www.colemanconcierge.com/wp-content/uploads/2023/10/Man-with-neck-pillow-via-Deposit-Photos.jpg)
This comfortable travel pillow can prevent your head from falling forward, providing neck support and helping you sleep better.
Reducing light and noise
![Sleeping woman wearing an eye mask on a plane](https://www.colemanconcierge.com/wp-content/uploads/2023/10/Sleeping-woman-wearing-eye-mask-on-plane-via-Deposit-Photos-1-1024x683.jpg)
![Sleeping woman wearing an eye mask on a plane](https://www.colemanconcierge.com/wp-content/uploads/2023/10/Sleeping-woman-wearing-eye-mask-on-plane-via-Deposit-Photos-1-1024x683.jpg)
Eye masks can block cabin lights, and noise-cancelling headphones or earplugs can help mask ambient noise.
Stay hydrated
![Happy young woman with water bottle in airplane over porthole background](https://www.colemanconcierge.com/wp-content/uploads/2023/10/Woman-drinking-water-via-Deposit-Photos-1024x686.jpg)
![Happy young woman with water bottle in plane over porthole background](https://www.colemanconcierge.com/wp-content/uploads/2023/10/Woman-drinking-water-via-Deposit-Photos-1024x686.jpg)
Cabin air can be very dry. Drink water before and during the flight, but avoid caffeine and alcohol as they can disrupt your sleep cycle.
Set to the destination time zone
![Time zone clocks show different times](https://www.colemanconcierge.com/wp-content/uploads/2023/10/Time-Zones-via-Deposit-Photos-1024x576.jpg)
![Time zone clocks show different times](https://www.colemanconcierge.com/wp-content/uploads/2023/10/Time-Zones-via-Deposit-Photos-1024x576.jpg)
If you're crossing multiple time zones, try to sleep according to the time of night at your destination. This can help reduce jet lag.
Limit screen time
![Lovely Caucasian girl passenger touching a handy LCD screen while selecting entertainment during a relaxing flight. Play games, shop shopping, personal TV and movie selection on board](https://www.colemanconcierge.com/wp-content/uploads/2023/10/Limit-screentime-via-Deposit-Photos.jpg)
![Lovely Caucasian girl passenger touching a handy LCD screen while selecting entertainment during a relaxing flight. Play games, shop shopping, personal TV and movie selection on board](https://www.colemanconcierge.com/wp-content/uploads/2023/10/Limit-screentime-via-Deposit-Photos.jpg)
Blue light from screens can interfere with the production of melatonin, the hormone that regulates sleep. Consider reading a book or listening to soothing music instead.
One last tip
![A young passenger sleeps in business class](https://www.colemanconcierge.com/wp-content/uploads/2023/10/Young-man-sleeping-on-a-plane-via-Deposit-Photos-1024x683.jpg)
![A young passenger sleeps in business class](https://www.colemanconcierge.com/wp-content/uploads/2023/10/Young-man-sleeping-on-a-plane-via-Deposit-Photos-1024x683.jpg)
James adds a final tip: “Although these tips can enhance the chances of restful sleep on planes, everyone's body reacts differently. It's essential to find what works best for you and create a personalized sleep routine on board.”
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