How to Sleep on a Plane

To sleep on a plane, choose a seat you can lean on, support your neck with a U-shape pillow and cover your eyes with a mask. Avoid alcohol and drink water.

Which seat helps you sleep on a plane?

A window seat helps most because you can lean against the wall. An aisle seat gives you room to stand and stretch.

Seat	For sleeping	Downside
Window	Wall to lean on, nobody climbs over you	Harder to get out
Middle	Little	No wall and no aisle
Aisle	Easy to get up	Passers-by and trolleys

Choose the seat when you check in. Many airlines let you do this online before the flight. Pick one away from the toilets and the galley if you can.

How do you sleep in a middle seat?

In a middle seat, sleep upright with a neck pillow or lean forward onto the tray table. You have no wall to rest against. The pillow does more of the work.

Keep your elbows in and your bag under the seat in front. Lower the tray table and fold a jumper on it as a cushion if you lean forward. Put the tray table up before the crew serve food or the plane lands. Ask the passenger by the window to wake you if they need to get out.

What to do before you board

Before you board, dress in loose layers and put your sleep kit in your hand luggage. Both steps make the seat easier to sleep in.

The NHS lists loose clothing among its tips for long journeys. A cabin can run cold or warm. A light jumper lets you adjust. Take off tight shoes once seated.

Keep the pillow and mask within easy reach of your seat. Sleep kit packed in the hold is no use in the cabin. Our travel essentials for men list shows where each item goes.

How does a neck pillow help you sleep?

A neck pillow holds your head upright when you doze. It stops the head dropping sideways and waking you.

The champagne silk U-shape pillow has a smooth satin-look cover. The supplier’s material field says cloth for the cover. The listing gives no measurements and does not mention memory foam.

The photo shows the pillow from above.

Adjust the pillow until your head rests with the chin neither pushed down nor tilted back.

Do you need an eye mask on a plane?

Yes, an eye mask blocks cabin light and screen glow while you sleep. It lets you rest when the lights stay on.

The NHS jet lag page suggests an eye mask and earplugs during the flight if they help you sleep. Pack both in the bag that stays at your seat.

The silk travel eye mask gives no measurements. The product listing names silk and no grade. The supplier image says mulberry silk. The supplier’s product name also says “Customizable Filling” and the listing does not say what the filling is.

The photo shows the mask in blue with its wide band folded behind it.

What does the NHS say about long journeys?

The NHS says that on journeys of four hours or more you should move around, drink plenty of water and avoid alcohol. These tips are listed on its deep vein thrombosis prevention page. It also advises getting up and moving around every hour or so when you sit for a long time.

This matters for sleep. A long unbroken sleep in a cramped seat is not the aim. Sleep in blocks and walk the aisle between them. Set a quiet alarm on your phone if you worry about sleeping through an hour. Tell the crew early if you would rather not be woken for a meal.

Bring an empty bottle and fill it after security.

Sleep kit compared

The pillow and the mask do different jobs. One supports the neck and the other blocks light.

Item	Price	Job	Stated details
Champagne silk U-shape pillow	£36.99	Supports the neck	One adult size, about 390g, silk filler (supplier stated)
Silk travel eye mask	£29.99	Blocks light	Silk (supplier listing name), no size given

When should you try to sleep on a flight?

Try to sleep if it is night time at your destination. The NHS gives this tip on the same jet lag page. It also advises moving your sleep to the new time zone as quickly as possible.

Settle in early. Put your bag away, set the pillow and mask within reach and switch the phone to flight mode. A calm start makes it easier to drift off once the cabin lights dim.

If you cannot sleep, rest with your eyes closed. Do not watch the clock.

What else helps you sleep on a plane?

Earplugs, a light meal and no screens before sleep also help. None needs special kit.

• Noise: use headphones or earplugs to dull engine and cabin noise.
• Screens: put the phone away a short time before you try to sleep.
• Food: eat a light meal before the flight and skip heavy food on board.
• Routine: brush your teeth and wash your face before you settle in your seat.
• Blanket: ask the crew for one early if the airline provides them.

Which one to choose

Start with the item that fixes your main problem. If your head drops, choose the neck pillow. If light wakes you, choose the mask.

The champagne silk U-shape pillow and the silk travel eye mask are sold separately. Each one works on its own.

All sleep and travel pieces are in Travel Accessories.