Traveling can be tiring, and long flights especially take a toll on your body. But who hasn’t wished for a truly restful sleep during those long hours in the air? Two flight attendants shared their top tricks with Southern Living on how to catch quality sleep on board!
Flight attendants meet all kinds of passengers daily, so they really know what it takes to get restful sleep on a plane. They’ve mastered how to handle turbulence, noise, discomfort, and jet lag — basically, all the challenges that come with flying. Here’s what they recommend to help you sleep well, whether it’s a long overnight flight or a shorter trip!
1. Dress for Sleep
Katie Storck, a Southwest Airlines flight attendant with ten years of experience, says: “One of the simplest ways to sleep better on a plane is to dress in layers. The temperature on planes can vary a lot, so a hoodie is great—you can pull it on if you’re cold or take it off if you get warm.”
A large hoodie or shawl can double as a blanket or pillow, while comfy sweatpants and socks help you relax. Easy-to-remove shoes are also super handy for slipping off discreetly during the flight.
2. Pack Smart
Katie believes cheap neck pillows aren’t worth it. It’s better to invest in a high-quality one you can rely on every flight.
When flying as a passenger, she easily falls asleep with headphones and a neck pillow, avoiding neck strain from awkward positions. Her latest find? A Bluetooth sleep mask that perfectly blocks out outside distractions.
Andrea Davis, a Delta flight attendant based in Atlanta, swears by a weighted sleep mask: “This mask not only blocks light but the weighted beads inside help you fall asleep faster, especially when crossing time zones.”
3. Block Out Noise
Katie says, “It’s super important to block out the plane’s noise. I always recommend playing relaxing music through headphones.”
Andrea prefers a simpler fix with earplugs: “Flight attendants try to reduce noise, but earplugs are always a lifesaver when that’s not enough.”
Noise-canceling headphones paired with white noise or meditation tracks can turn even the loudest cabin into a peaceful sleep zone.
4. Sleep Strategically
On long-haul flights, it’s key to sync your body with the new time zone. “If your goal is to rest according to local time, try to stay awake until it’s evening there, even if the first hours feel tough,” advises Katie.
Some use melatonin supplements or calming teas to help, but avoid alcohol and caffeine as they can disrupt your rest.
5. Choose Your Seat Wisely
Katie recommends a window seat: “It lets you lean against the plane’s side and reduces disturbances from fellow passengers.”
If you’re shorter, resting your feet on your carry-on helps reduce swelling. Taller travelers benefit from extra legroom seats by the emergency exit or bulkhead.
If you can’t get these seats, support your neck comfortably to rest well. Katie also suggests covering your seatbelt with a blanket so you won’t be woken up to fasten it.
6. Create a Sleep Ritual
Katie says a calming routine signals your body it’s time to rest, even on a plane.
This could be putting on a sleep mask, starting a soothing podcast, or sipping water or herbal tea. Dimming the lights and folding up the tray table also help you relax.
“The more comfortable you feel, the easier it is to fall asleep,” Katie concludes.
Next time you fly, keep these pro tips in mind! Not only will your journey be more pleasant, but you’ll also arrive feeling fresher and more rested.
