Sleeping on a plane is one of the most common travel challenges — and one of the most important to solve. According to an Expedia study, 69% of Americans would rather sleep than talk to fellow passengers during a flight. Yet quality rest at 35,000 feet remains elusive for many travelers.
Vane Airport Magazine spoke with Nancy H. Rothstein, The Sleep Ambassador®, to get expert advice on how to get better sleep in-flight. Her eight essential tips draw on years of consulting experience helping business travelers, athletes, and vacationers arrive at their destinations rested and ready.
Eight Tips for Better Sleep In-Flight
- Embark well-rested: Start your journey from a place of good sleep, not sleep debt. Adjust your bedtime a few days before departure to begin aligning with your destination’s time zone.
- Skip the alcohol: While a drink may help you nod off, alcohol dehydrates you and fragments the sleep you get, leaving you groggy rather than refreshed.
- Reduce stimuli: Bring earplugs and an eye mask, choose a seat away from the galley and restrooms, and limit in-flight entertainment before you plan to sleep.
- Leave work on the ground: Use flight time as an opportunity to disconnect. Working on board keeps your brain activated and makes it much harder to transition into restful sleep.
- Dress for comfort: Change into comfortable clothing after takeoff. Choose layers so you can adjust to fluctuating cabin temperatures.
- Stay hydrated: Increase your fluid intake 24–48 hours before departure and bring your own water bottle. Cabin air is extremely dry, and dehydration impairs sleep quality.
- Eat light: Have a substantial meal before your flight and snack lightly on board. Heavy meals at altitude tax your digestive system and disrupt sleep.
- Plan ahead to avoid stress: Rushing to the gate or worrying about unfinished tasks elevates cortisol, making it harder to relax. Organize your travel preparations well in advance.
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For more expert sleep and travel wellness advice, explore The Sleep Ambassador’s consulting services or browse the resources library.