5 Tips for Sleeping on Planes

“Get Out There” is a column for itchy footed humans written by long-time Paste contributor Blake Snow. Although different now, travel is better than ever. Today we examine proven tips for sleeping on planes.

I’ve said it before, and I’ll say it again: planes are amazing.

What used to take our ancestors several months to cross a single ocean by barge now only takes us a few hours. And we can get anywhere in the world in as little as 16 hours, which makes commercial airlines an enduring modern marvel.

On the contrary, long-haul flights can quickly make you feel like a restricted sardine in a cramped tin can. The confined cabins make it difficult to stretch your legs (or anything for that matter), and the air is beyond stale. On top of that, the environment is incredibly loud, noisy, and light-filled, which usually makes for an awful night’s sleep.

But there are several things each of us can do to maximize shut-eye on our next flight. Flying first-class is definitely one of them, but I’m going to assume that’s not a viable option for, like, 92% of us. Having flown passenger planes some 200 times, these are the most economical tips I can offer for getting better sleep on planes.

1. Start living in your new time zone the day before you fly

Before we get ahead of ourselves, maybe you shouldn’t even be sleeping on your next flight! To avoid jet lag and save your sleep, start living in your new time zone the day before your flight. This advice takes planning ahead and is still annoying, mind you. But I’d much rather adjust to a new schedule in my cozy home instead of a stressful flying metal tube in the sky. Overall, this is the single best tip I can give to avoid sleep deprivation on your actual flight and wherever you’re traveling to. Believe me, readers—this works.

2. Prevent light and sound

You can do this with an eye mask, ear plugs, and noise canceling headphones. I use all three on long flights to really block out unwanted distractions. Since not all airlines offer eye masks and ear plugs, you’ll either need to keep the last pair you were given or invest in some even better third-party ones. Either way, this is a huge step to ensuring good sleep on a plane.

3. Use two pillows

Why two, you ask? Because you need one for your neck as much as your lower back. When it comes to sleeping while sitting, your neck and lower back experience the most pressure. So you can ease and alleviate the work they need to do with the help of a pillow. While the small rectangle pillows that airlines give out can work for both (and you can ask for an extra), you’ll probably want to invest in one of those funny looking neck pillows that come in all shapes and sizes.

4. Swallow a sleeping aid

This tip won’t work for everyone as different bodies react differently to every sleeping aid. But if you can find one that has the desired effect for you, these little wonders can almost instantly turn coach into first class, as I’ve previously written about. The three most popular over-the-counter aids are melatonin, Tylonal PM, or benadryl for children. Ambien (or generic zolpidem) is the most popular prescription sleep aid, and it doesn’t elicit a dependence if used fewer than 10-15 times a year.

5. Avoid screens, coffee, and alcohol

When sleeping on planes, you need all the help you can get. Glowing screens, coffee, and alcohol do you no favors. Yes, the latter might help you fall asleep, but it worsens the quality of actual sleep, so I recommend against it. If you’re bored or restless and need to sleep, resist the urge to consume these three culprits and your body will thank you later.

Lastly, one night’s sleep isn’t the end of the world. So if you still have trouble sleeping, forgive yourself and take it easy until you can get back into your circadian rhythm.

Blake Snow contributes to fancy publications and Fortune 500 companies as a bodacious writer-for-hire and frequent travel columnist. He lives in Provo, Utah with his wife, five kids, and two dogs.