How to sleep on a Flight: 5 Tips From Someone who travels A LOT.

There are so many posts online written about how to sleep on a flight.

Usually by people who haven’t flown that often.

So9, as someone who has been having traveled the world for 35 years and recently (as in 2 days ago) having just flown from New Zealand to London and sat on a plane for 30 hours, I thought while it was fresh in my mind I would share a few hacks (why did I say hacks? I never use that word) share some honest tips. Tips on how to get some sleep on the plane.

Because let’s face it — not having sleep is torture. Not having sleep makes you feel like sh*t.

Not having enough sleep can ruin the first four days of your holiday.

And we don’t want that. No sir.

 

 

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I’ll try and keep this simple (and I’ll always keep it honest).

To be clear: I am not pushing any sponsored products here. I do not have a partnership with any airline or some high-paying deal with some fancy sleep clinic (I wish?!!)  — I’m simply sharing real advice from someone who’s been there, done that, and values sleep above all else on a long-haul flight. 

Also, as it says above, I will link to Amazon to the products I use.

That way, you get to see what I’m recommending, and I get to buy a coffee with the small commission Amazon pays me. 

Right then. Ready? Here are my top 5 tried-and-tested tips for how to get some sleep on the airplane, how to get some shut-eye on a bloody long flight.

PS: If there are any fancy high-priced airlines out there who want a writer to spill the beans, I’m right here waiting…

PPS: After you have read this, you can check out my how to avoid jet lag post that goes hand in hand with what I’m about to share.

 

 

 

 

1. A Good Eye Mask = No Brainer

 

You absolutely, absolutely, without a doubt, without fail need a good eye mask.

Although they dim the lights in the cabin on a plane, even the slightest bit of light will keep you awake.

At home, in New Zealand, I am someone who sleeps under a Velux window. Under a skylight that floods my room with moonlight and brightness. Nevertheless, as soon as I get on a plane, I crave blackout.

I suppose this is why they create blackout blinds for babies to help them sleep.

I expect there is some far more scientific explanation about this, something to do with the circadian rhythm, but all I know is that a good eye mask (that I’ve spent years sourcing) is one of the keys to getting some sleep on a plane.

This is the eye mask I use. If you don’t want this one and want to source your own, that’s fine, just make sure the one you buy is made from memory foam. This is crucial as it needs to be sealed around your eyes, and it needs to be comfortable.

The contoured design that doesn’t press against your eyelids is worth every penny. It’s one of my most valuable travel essentials for the plane.

 

Check out the wonderful, life-changing eye mask here

 

 

 

Traveller Tip:

 

Don’t wear dangly earrings on an aeroplane.

In fact, unless they’re studs or very comfy hoops, take them out, put them somewhere safe in your purse, and don’t put them in again until you arrive.

Chunky earrings and eye mask straps, along with headphones (which I will get to in a minute), do not mix.

And if possible, try and get a window seat. Failing that, try to get next to someone whom you know very well. Like it or not, you are going to flop against the person next to you.

More on this later.

 

 

 

 

 

2. Noise-Cancelling Headphones

 

About two years ago, while taking a six-month trip to Europe, I discovered the love of my flight: Noise-cancelling headphones.

My life has changed.

I swear, I will NEVER fly without noise-cancelling headphones ever again. (And neither will you.)

My husband, Brian, has the ear pod ones (are they called AirPods or ear buds? I don’t know, those white things that go inside your ear).

He loves them. Swears by them.

I can’t stand them.

I prefer the soft cushioning of my Sony noise-cancelling headphones. As soon as I put them on and press the button on the side, the sound of the aeroplane – that roaring air engine that you don’t know is there until it’s not – disappears.

I swear, along with a blackout eye mask, it is like walking into a baby’s nursery (without the baby). Quiet. Soft. Safe.

Here are the headphones I use. If you choose your own, make sure to look for over-ear ones with good padding that won’t hurt after hours of wear.

 

Check out the amazing sleep-inducing headphones here

 

 

 

3. Meditation App

 

Third tip for sleeping on an aeroplane, and I’m sure this isn’t the first time you’ve had someone recommend a sleep meditation, but…

Have you tried Headspace?

I have been a worshiper of Headspace for about ten years. I tell everyone I know about it (including my daughter who once suffered from flight anxiety). It is fabulous and it works.

The reason I love Headspace is (honestly) because of the voice of Andy (the host). He is English and his voice is as smooth as silk. I can just tell he is a nice, caring, soothing man.

Don’t tell my husband I said this, but honestly, I could listen to Andy read out the gas bill. If his sleep meditation doesn’t help you to sleep on the plane, I don’t know what will.

My tip? Sign up for the free 14-day trial of Headspace and use it before you get on the flight. You will never sleep with another man ever again.

Get your FREE 14-Day Trial of Headspace here.

 

 

 

 

 

4. The Food on the Plane

 

I’d like to say avoid all plane food, don’t eat anything, but I would be a hypocrite if I told you that.

Every time I take a flight I tell myself I will not eat the food, and last year when I flew home to England from New Zealand for my dad’s funeral, I didn’t simply because I had no appetite.

However, to be honest, I didn’t feel that much better, only hungrier, and I didn’t sleep any better either.

Yes, I know the circumstances were as they were, so maybe that had something to do with it, but what I’m trying to say is use your discretion.

I don’t know what it is about human beings. As soon as we hear that metal trolley being wheeled down the aisle with food on board, we just can’t say no.

The same goes for alcohol. I know, I know, I know that everyone says do not drink alcohol on a plane, it’s bad for you, it dehydrates you, only drink water. Yes. I know.

But. (Ready for unpopular travel advice??)

Personally, I like to have a glass of wine on a plane. It relaxes me. I like it. And as long as I drink two glasses of water for every glass of wine, it doesn’t dehydrate me.

Plus, I look forward to it.

Big style.

Like I say, don’t come at me in the comments. This is my opinion, my experience, my advice. Anyone who follows me knows I love my wine. You may not. I don’t care. Take it or leave it. It up you.

In-flight wine tastes better because it’s free. Regardless that you just paid 10 grand for your ticket. That $4 glass of cheap wine tastes great.

Not sure why, it just does. 

 

 

 

 

 

5. Skip the Neck Pillow

 

Lastly, something that I would say avoid on a plane, to not waste your money on (and yes, I know, I have recommended them before because I hadn’t yet found something better, but now I have).

Don’t waste your money on one of those crappy neck pillow things.

I am yet to find a decent sleep pillow that helps me sleep. They’re rubbish. All they do is push my head forward, make me uncomfortable, and annoy me because I’ve wasted $40 on spontaneously buying one.

 

I have a much better travel tip for the plane…

Instead, take a big shoulder bag with you. I use this one. I love it, I can fit the whole supermarket inside it.

 

 

Check out a bag like mine here

 

 

 

What to carry in your bag on a flight that will ensure a good sleep!

 

In my lovely big bag, the one essential I ALWAYS take on a flight, folded into my bag, is a shawl.

I always take a shawl. And if you want to sleep, so must you.

I love this one. It is made of cashmere (or maybe it’s wool, and I just like to pretend it’s cashmere). You could also use a soft fleece cardigan.

The point here is if it’s soft and made well (as in, not polyester that will crease and make you look hideous when you wear it), you can use your shawl as a headrest.

Tah dah!! 

 

Check out my favourite travel shawl here

 

Here’s what I do: I use the blanket that the airline provides to cover myself up from chin to foot with it. Then, I fold my shawl into a lovely square, squishy pillow, and I place it between my ear and my chin on the headrest.

Unless you are flying ultra budget (we normally do, I know all about cheap flights, but still, I’ve never come across it), you will always have one of those headrests that bend inwards.

Use them – bend them in as far as they will go, then pop your shawl in between your face and the headrest.

Traveller Tip: As an added bonus, I make sure I drop lavender oil onto the shawl before I board the flight.

For god’s sake, don’t do this on the flight; you will freak people out. Apparently (I discovered this the hard way), there are people out there who don’t like aromatherapy oils.

I know. Poor souls.

So, please go to the bathrooms before boarding the flight and pop a few drops (or the whole bottle, your choice) of the lavender oil onto your shawl.  This way, no one will point their finger and hate you on the flight.

Anyway, you, who now smells like a provincial princess, will be fast asleep, so you won’t care if they hate you or not.

 

 

 

 

 

Recap

So there you have it.

Just to recap:

• The Blackout Eye Mask: Your ticket to darkness and better sleep: here
• Noise-Cancelling Headphones: Say goodbye to engine roar: here
• Headspace Meditation App: here
• The Versatile Shawl/Cardigan: Your multi-purpose comfort item: here

 

Remember, this combination isn’t just about individual items—it’s about creating your own little sleep sanctuary in the sky.

Combining all of the things above, I have just achieved 7 hours of sleep on a 12-hour flight. I think that’s something to brag about.

 

 

Bonus Tip: Take a few luxuries onboard the Plane.

 

I have my standard travel essentials list for the plane, and you should too. Always pack a little pouch bag with your favourite luxuries in it.

In mine, there is rose hip oil, a toothbrush, natural toothpaste, beautiful hand cream, moisturising night cream and a lip balm.

It’s all I need. When I arrive, I feel squishy rather than like a dried-up prune. Always a winner.

The recycled air on planes is notoriously dehydrating, so these small luxuries make a world of difference to how you look and feel upon arrival.

Enjoy your flight and let me know how you get on. Night, night, sweetheart!

 

 

 

 

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Have you tried any of these sleep tips on your flights? I’d love to hear what works for you! Drop a comment below or send me a message.

Sending you much love, bon voyage!

Liz x

 

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