Can't Sleep In The Sky?

Sometimes Falling Asleep On A Plane Or Bus Is Easier Said Than Done. Thankfully We've Got Some Tips To Help You Catch Some ZZZs While In Transit

You know the feeling—you’re stuck on a plane or bus, crammed into a seat with barely enough room to stretch. Legroom on airplanes has shrunk from 35 inches to as little as 28, leaving you praying to the aerospace heavens that your seatmate isn’t a talker, loud chewer, or someone who hogs the armrest.

And soon after you get off the plane, jet lag kicks in. That messes with your sleep cycle, bringing headaches, mood swings, and restless nights. But don’t worry—with some smart strategies from experts and frequent travelers, you can catch some Z’s - even on a plane or a bus.

Create a Sleep-Friendly Environment

Matthew Walker, author of Why We Sleep, suggests recreating your usual sleep environment—even when you’re upright. “Mimic nighttime as best as you can. If you can’t block out light, develop an eye mask routine,” he shared on the Huberman Lab podcast.

The Alaska Bear Sleep Mask Silk Eye Cover ($9.49) offers full blackout and comfortable padding. Noise-canceling headphones are another must. The Beats Studio3 ($216.99) can reduce background noise by up to 45 decibels—perfect for tuning out chatty passengers or the hum of engines.

Pack a cozy sweater or light blanket. While Walker emphasizes that lowering your core body temperature helps initiate sleep, keeping your extremities—like your hands and feet—warm signals safety and relaxation, making it easier to drift off.

Position Yourself for Better Rest

Like a kid calling “dibs,” choosing the right seat can make all the difference—especially on long international flights. Book early, even if it costs a bit more. Window seats are ideal for side sleepers who need something to lean on, while exit rows offer up to five extra inches of legroom, giving you space to lounge on long flights.

Finding the right pillow is just as important. In Why We Sleep, Matthew Walker explains, “focus on stabilizing your neck and head to minimize discomfort.” The TikTok-famous TRTL Pillow Cool provides structured support to keep your spine aligned, making it more ergonomic.

One reviewer said, “Hated those around-the-neck pillows and the head bobbing—this erased that. Got some actual sleep on a flight for the first time.”

Layer Up

Flights can range from freezing cold to overly warm, often within the same trip. Layering your clothes is the best way to stay comfortable.

Bring breathable, stretchy clothing that’s easy to layer. Athleisure is a great choice, and fabrics like cotton and linen can help regulate body temp. Socks for sleeping can really make a difference. According to the Journal of Physiological Anthropology, feet-warming socks can improve sleep efficiency and reduce  sleep awakenings (7.5 times fewer), critical for noisy planes.

Hydration, Please!

Airplane and bus cabins are drier than the Sahara—humidity levels can dip below 20 percent. This dryness leaves your skin, throat, and nasal passages parched. No wonder it’s hard to sleep!

Bring a refillable water bottle and sip regularly (and avoid the coffee the flight attendant offers). If you really want to up your game, pack some chamomile tea bags. Chamomile helps with hydration and improves sleep quality. And don’t forget hand cream—something like CeraVe will save your skin from feeling like cracked desert sand.

Try Natural Sleep Aids

While some people turn to alcohol or sleeping pills for rest, they come with a warning. Matthew Walker notes that alcohol can reduce REM (deep sleep) by up to 20%. Sedatives might knock you out faster than you can say “land,” but they can dry you out or even cause restless legs.

Instead, try natural sleep aids like magnesium or even a banana (its potassium helps with muscle relaxation). Dr. Chester Wu, MD, a board-certified psychiatrist and sleep medicine specialist, told Well + Good that patients looking for natural alternatives should take magnesium “30 minutes to an hour before bed.”

While some people might feel an immediate calming effect, it can take a couple of months of daily supplementation to see lasting results. Like your trip, start planning ahead!

 Get Moving and Prep in Advance

A little exercise before your trip can go a long way. Resistance training—like squats or lunges—has been shown to improve sleep quality by 30 percent, according to a 2015 Journal of Strength and Conditioning Research study. So, consider squeezing in a quick workout before you head to the airport.

Sync your body with your destination’s time zone,before you even board the plane. Andrew Huberman, professor of neurobiology and ophthalmology at Stanford, explains that light—whether from the sun or a screen—is the most powerful tool to shift your body’s internal clock. By controlling your light exposure (earlier or later than usual), you can nudge your circadian rhythm by about one hour per day.

Sound is Your Best Friend

White noise is nice, but pink noise—like ocean waves or soft rain—can work wonders for sleep. A small study, which evaluated young, healthy individuals who were experiencing temporary insomnia, pink noise reduced the time it took them to fall asleep by 38%. 

Download some pink noise tracks on Spotify or the Calm app, and feel the effects: the intensity decreases as the frequency increases. It’s perfect for counting down the sheep to doze off. Another brilliant option: queue up an audiobook you’ve already heard so you can drift off without getting too absorbed.