- Sleeping on a plane can be quite challenging, especially when you're flying economy.
- Finding the right position is tough, and the constant noise and limited space don’t make it any easier.
- But with a few simple adjustments, you can actually get some decent rest in the air.
Sleeping well in economy class can feel nearly impossible, especially on long flights when space is limited and comfort is not exactly guaranteed. Still, many travellers manage to rest better by preparing smartly and adjusting a few small habits. Whether you are flying overnight or just hoping to catch a quick nap mid-journey, a little planning can make a noticeable difference. With the right approach, even a cramped seat can become more sleep-friendly. If you often struggle to drift off in the air, these simple tips may help you rest more easily.
How To Sleep Better In Economy Class
1. Choose Your Seat Wisely
Where you sit can make or break your in-flight sleep. Window seats allow you to rest your head against the wall and avoid being disturbed by other passengers. They also give you more control over the window shade and fewer interruptions from people walking in the aisle. If possible, avoid seats near lavatories or galley areas where noise and foot traffic are constant.
Also Read: 5 Tips To Safely Pop Your Ears After A Flight
Photo Credit: Unsplash
2. Bring A Good Travel Pillow
A proper neck pillow provides support that keeps your head from tilting uncomfortably. Memory foam or ergonomic designs work best as they mould to your shape and reduce strain. Pair it with a light blanket or shawl to stay warm since cabin temperatures can drop during the flight. The more supported your neck and back feel, the easier it becomes to relax.
3. Create A Calm Environment
Even in economy, you can control some aspects of your surroundings. Eye masks block harsh lighting, while noise-cancelling headphones or earplugs help drown out engine noise and conversations. Small comforts like soft socks or a cosy sweater can also make settling in much easier. Think of it as building your own tiny sleep zone.
4. Adjust Your Body Before Takeoff
Try to relax your muscles and slow your breathing before the plane even leaves the ground. Avoid heavy meals or large amounts of caffeine right before boarding. Light stretching helps loosen stiff areas, especially the neck, back and legs. Preparing your body ahead of time helps shift your mind into a restful state more naturally.
Photo Credit: Unsplash
5. Set Your Seat Up For Sleep
Recline your seat gently without disturbing the person behind you, and position your pillow and blanket before trying to sleep. Keep your seatbelt fastened over your blanket so crew members don't need to wake you during turbulence checks. Organising your space this way helps prevent unnecessary interruptions.
6. Stay Hydrated (But Not Too Much)
Cabin air is dry, and dehydration can make you feel uneasy and restless. Sip water regularly before and during the flight, but avoid drinking so much that you constantly need to get up. Moderation helps you stay comfortable without disrupting your sleep cycle.
Also Read: Struggling With Jet Lag After Long Flights? Here Are 5 Tips To Help
Photo Credit: Pexels
7. Use Relaxation Techniques
If you find it hard to switch off, try deep breathing, slow counting or listening to calming music. Apps or downloaded sleep playlists can help settle your mind. The goal is to ease the stress of flying and guide your thoughts away from discomfort, making it easier to drift off.
A bit of preparation and comfort can go a long way in helping you sleep better in economy class. Safe travels and restful flights!
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