How to sleep on a long-haul flight in economy
Economy seats aren't built for sleeping, but with a little planning you can get real rest on a long flight. The two biggest problems are simple: your head falls forward or sideways as soon as you drift off, and light, noise and cold keep waking you up. Most of the tips below deal with one of those two.
1. Pick a seat that suits sleep
- Window seat if you want to lean on something and not be woken by neighbours climbing out.
- Away from galleys and toilets, where light and foot traffic are constant.
- Not the last row if you want to recline, since many of those seats don't.
2. Time your sleep to where you're going
Look at the time at your destination before you board. If it will be night there for part of the flight, that's your sleep window. Eat when the meal comes, then settle in straight away rather than starting a film.
3. Stop your head from dropping
This is the one most people get wrong. Your neck muscles relax as you fall asleep, so your head rolls forward or to the side and the jolt wakes you. A U-shaped neck pillow helps with sideways tilt but does very little when your head drops forward.
What works better is something that holds your head back against the headrest. That's the idea behind a headrest strap: a band around the outside of the headrest and across your forehead or eyes, so your head stays put even when your neck relaxes. We explain the difference in neck pillow vs headrest strap.
4. Block light and noise
- A blackout eye mask with deep eye cups, so it doesn't press on your eyelids.
- Earplugs or noise-cancelling headphones. Even a white-noise track helps.
5. Stay warm without a mess of blankets
Cabins get cold once the lights go down. Wear layers, and use something that wraps your shoulders and arms so you aren't tugging a blanket back up every hour. Keep your seatbelt fastened over the top so the crew can see it without waking you.
6. Go easy on caffeine and alcohol
Many travellers find a coffee or a drink close to their sleep window makes rest lighter and more broken. Water through the flight is the easier choice.
A simple long-haul sleep routine
- Board, set your watch to destination time.
- Eat the meal, visit the toilet, fill your water bottle.
- Recline, set up your head support, mask and earplugs.
- Fasten your seatbelt where it can be seen, then sleep.
For a full packing list, see what to pack to sleep on a plane.
