How do you make yourself fall asleep on a plane?

15 Science-Backed Tips for Sleeping on a Plane
  1. Stay at the right temperature. ...
  2. Wear bed socks. ...
  3. Power down your devices. ...
  4. Wear a light-blocking eye mask. ...
  5. Listen to pink noise. ...
  6. Wear noise-canceling headphones or earplugs. ...
  7. Uncross legs and use footrests. ...
  8. Lean backward with proper support.




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Our top tips for sleeping on a plane
  1. Bring your own pillow and/or blanket.
  2. Wear comfortable clothes.
  3. Use a sleep mask.
  4. Follow your usual bedtime routine as close as possible when you're on the plane.
  5. Invest in a pair of noise-canceling headphones or earplugs.


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What Are the Best—And Safest—Sleeping Pills for Flights?
  • Ambien. Ambien—the most powerful option on this list and the only one that requires a prescription—works as a sedative-hypnotic medication that slows your brain activity to make you feel very sleepy. ...
  • Tylenol PM. ...
  • Melatonin.


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“If you're landing when people are awake in the middle of the day, that's what you want to do, too. Sleep as much as you can on the plane,” she says. “If you're going to be landing at night, do your best to stay awake on the plane and sleep at your destination.”

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My Top 5 Tips for Relaxing During an Overnight Flight
  1. Hydrate, hydrate, hydrate! This one cannot come as a surprise, as it's part of every single article already written on this topic! ...
  2. BYOT (bring your own tea) ...
  3. Keep up your night-time routine. ...
  4. Meditate. ...
  5. Use white noise.


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Unfortunately, alcohol isn't the answer for airplane sleep. While it can initially lull you into slumber, studies show that alcohol can lead to more awakenings, worse sleep quality, and less deep sleep. Plus, you will wake up feeling dehydrated and groggy, amplifying the dreaded jet lag.

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The short answer is no. The neck pillow is designed to limit the movement of your head. This is great while you're awake. But while you are sleeping, it could result in tight muscles.

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A sleeping kit can include essential travel items to heighten the chances of falling asleep, such as eye masks, travel pillows and noise-cancelling headphones or earplugs. Consider investing in a supportive memory foam travel pillow to prevent neck strain and help you maintain a more comfortable position for sleeping.

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How do you survive long flights with anxiety?
  1. Don't drink coffee on the day of the flight.
  2. Wear compression socks.
  3. Get cosy.
  4. Get a good neck pillow.
  5. Bring earplugs and an eye mask.
  6. Do some research about your particular flight anxiety.
  7. Choose a good seat.
  8. Watch calm movies.


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Get up and walk around every 2 to 3 hours. If there isn't enough room to walk or the fasten seatbelt sign is on, do calf raises and other leg stretches at your seat every 30 minutes or so.

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Air travel in the future should be a lot more comfortable for passengers despite economy airline seats that are getting more cramped. The newer jets that are coming online in the next few years will create a cabin atmosphere that mimics a lower altitude and keeps the air inside the cabin more humid than current planes.

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This timeframe allows for a solid 8 hours of rest, which is essential for overall health. Plus, starting your day with a workout and a hearty breakfast sets a positive tone and can boost productivity. With this routine, you have ample time to accomplish tasks and make the most of your day.

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Accident statistics suggest that flying by night accounts for about 10% of the general aviation accidents, but 30% of the fatalities. That suggests night flying must be inherently more dangerous than aviating when the sun is up.

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They include:
  • Anti-anxiety medication, such as diazepam (Valium) or alprazolam (Xanax).
  • Motion sickness medication, such as dimenhydrinate (Dramamine).


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Medication is sometimes prescribed on a temporary basis to treat the symptoms of a flying phobia, such as anxiety and nausea. These drugs are usually taken shortly before a flight. They include: Anti-anxiety medication, such as diazepam (Valium) or alprazolam (Xanax).

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avi·?o·?pho·?bia ?a-ve-?-'fo-be-? ?a- variants or less commonly aviaphobia. : intense fear or dislike of flying : aerophobia. Relatively few of the estimated 25 million Americans who suffer from aviophobia avoid flying altogether.

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While we don't recommend trying to get class As through security, there are legal, over-the-counter sleep medications which can be helpful. Nytol, Kalms and valerian root extract pills are a gentle way of nudging you off to the land of nod.

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Treat congestion before your trip
If you're congested from allergies or an upper respiratory infection, it's important to do what you can to resolve the congestion before you fly. Common treatments for congestion include antihistamines, decongestants, and nasal steroid sprays.

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