13 Easy Tips for Overnight Flights: How to Sleep on a Plane
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Check out these easy tips for overnight flights to get some shut eye on your next international flight.
After traveling to close to 40 countries all over the world, I’ve taken my share of overnight flights.
I know all too well that creeping feeling when you book an overnight flight—you wonder, “How on earth am I going to fall asleep (and stay asleep) on an airplane?”
Although sleeping on an airplane seems impossible, I’ve gotten better and better about catching some Zzz’s at 30,000 feet.
In this post, I’ll share some of my best and easiest tips for overnight flights. From how to choose the right seat, to what to bring with you, to what to drink (and what not to), and lots more.
13 Easy Tips for Overnight Flights
Wondering how to sleep on an overnight flight? Check out my best tips and tricks for surviving overnight flights overseas.
1. Splurge on Extra Legroom or an Upgrade
If you’ve flown economy lately, you’ve surely noticed the seats (and the room between the seats) are shrinking. Not to mention that many airplane seats have little to no cushion.
While you may be comfortable—as comfortable as you can be—flying economy on shorter flights, consider splurging on your seat or cabin on long overnight flights.
Although the lie-flat seats in first class are the best for sleeping on a plane comfortably, splurging doesn’t have to mean first class. Extra legroom, sitting in the bulkhead, premium economy, and of course, business class are all great upgrades.
In my personal experience, upgrading (using points) to premium economy or business class makes a world of difference. Not only are the seats wider, but there’s more room between them. There are also less people in the cabin, which translates to less noise. Sometimes they incline more and come with footrests, too!
2. Choose Your Seat Wisely
It’s important to choose your seat wisely in the first place—it can mean the difference between getting some Zzz’s and getting knocked into all night long.
The window seat is considered the best seat for flying overnight since you can prop yourself up against the window. Plus, you don’t have to get up every time your neighbors have to use the restroom.
Personally, I’ve found the window seat to be too cold, often with air circulating up a vent along the wall. I also have been stuck for hours needing to go to the bathroom while my seatmates snooze!
The aisle seat is unanimously the worst seat for sleeping on airplanes. To explain, your seatmates will need you to get up every time they need to go to the bathroom, flight attendants push their carts up and down the aisles, and people put their hands on your seatback.
As for where in the cabin to sleep, avoid seats near the bathroom or galley. People will get up all flight long, and some people feel the need to hold on to or lean against your seat as they’re waiting.
Even though the bulkhead offers more room, I’ve found it can be annoying as people will sometimes walk in front of you to get to the restroom or stretch. Bulkhead seats are often located next to the restrooms, too.
A seat near the middle of the cabin usually does well in terms of reducing noise and movement.
3. Read Instead of Using Screens
Experts are all warning us about the harmful effects of blue light before bed. The light suppresses our body’s natural release of melatonin, making it harder for us to fall asleep.
While you might find it’s time to settle in and watch a movie or play on your phone on a red eye flight, you’re much better off reading, playing sudoku, or listening to calming music to relax your mind and ease into sleep.
4. Wash Your Face and Brush Your Teeth Before Boarding
Although you might want to look cute for your flight, I think it’s more important to be comfortable. Before boarding your flight, wash your face, (or use wipes, although I don’t personally recommend them) and brush your teeth. On the go, I sometimes use these waterless toothbrushes.
This travel case and cup makes for a great overnight flight accessory. Simply pull it out in the airport restroom, brush your teeth, and store.
You’ll feel cleaner and more relaxed before getting on the night time flight having gone through your bedtime routine.
5. Use Earplugs and a Mask
Whatever you do, bring ear plugs and a sleep mask. This is the most important thing you can do to get some shut-eye on overnight flights, in my opinion.
Put your ear plugs in as soon as you get on the plane to muffle everything around you from the engines to the seat belt signs going on and off.
Then, put on your eye mask when you’re ready to sleep. Although the cabin lights are dimmed during overnight flights, they’re turned on periodically for meals and such. Plus, most people will have their seat back screens on, flickering blue light in your direction.
If you can sleep with music playing, consider bringing noise-canceling headphones (I use the Bose Quiet Comfort Headphones). These will really help to drown out people talking around you. Put these on over your earplugs. Technically, you don’t even have to play music — you can just let the noise-canceling tech do its job.
6. Bring a Travel Pillow
I resisted those silly-looking travel neck pillows that people clip to their backpacks for years. I’d often opt to bring a regular bed pillow. But, once I tried a travel pillow, I was hooked and now consider it essential for any overnight flight.
A stiff travel neck pillow can help you prop your head up. Because there’s nothing worse than starting to fall asleep on a plane, and waking up as soon as your head drops. It also helps stave off neck pain.
There are lots of different shapes and sizes of travel pillows these days. BCOZZY neck pillow for travel gets great reviews, but I haven’t tried it yet. The last few years, I’ve been using the trtl travel and airplane pillow. It’s a little surprising at first because it has a plastic frame inside, but I really like it! Whatever you do, buy one ahead of time, because they’re often 2x the price at the airport.
Lastly, wash your pillow (or at least the pillow case) after every flight. If you’re wondering if airlines give you a pillow on overnight international flights, the answer is yes. However, they’re usually super small and flat! I usually use them for lumbar support or to add some padding to the armrest. Get a travel pillow.
7. Avoid Caffeine or Alcohol
It goes without saying that caffeine is a no no before bed. Skip afternoon coffee in the airport or on the plane, too. Instead, order water so that you stay hydrated — which is important for staying healthy.
The same goes for alcohol, which is technically a stimulant. In other words, it might help you relax initially, but you won’t be able to stay asleep for long.
If you do want to drink alcohol, experts recommend drinking one glass only. Do this with the first drink service so your body has some time to process it.
The best thing to drink on airplanes is water. Sip it slowly throughout the flight to stay hydrated. You can even bring your own water bottle and fill it up at the airport.
8. Dress for the Occasion
An essential tip for overnight flights is to dress for the occasion. And, it goes without saying the occasion is: sleeping!
Instead of dressing up, choose to dress comfortably. A comfortable t-shirt and yoga pants are perfect.
Next, dress in layers, so you can cover up or take off as needed as planes tend to fluctuate in temperature. A sweatshirt or puffy jacket will do. A scarf can be helpful as well using the provided blanket.
Fuzzy socks are also a must as they’re super comfy and will keep you warm. No one wants to wear shoes to bed! (But do wear shoes to the restroom!)
Some people also swear by wearing compression socks. Compression socks will help with blood flow, and people who use them say they are also relaxing — who knew?
A ball cap can also be a nice way to shield your face.
9. Fasten Your Seatbelt
In the case that the captain turns on the seatbelt sign due to turbulence during the flight, flight attendants will walk the cabin to verify everyone has their seatbelt buckled.
So that you don’t get woken up, make sure to have your seatbelt buckled and visible at all times.
This goes for anything else they might wake you for, too. More recently, the customs forms have been either done away with or done electronically upon arrival. But, you can always leave your tray table down for them to leave forms (and snacks) on.
Also, note that most hostels are staffed 24 hours and have security cameras installed. If you are ever uncomfortable or don’t feel safe, then tell the staff and ask for a room change!
10. Eat in the Airport Before Your Flight
Although eating on the plane gives you something to do, eating before bed can disrupt your sleep. You should eat at least three hours before bed time to give your body time to digest.
Although it can be quite the expense and the choices are usually limited, try to eat in the airport before your flight. Or, bring your snacks onto the flight, and eat them as soon as you get to 10,000 feet.
It’s much better to eat early, allow your body to digest, and rest on the flight rather than eating the meals the flight attendants serve.
11. Bring a Portable Battery
There is hardly anything worse these days than a dead battery! Charge all your devices ahead of time, even in the airport if needed.
Although most larger planes are equipped with outlets, not all of them are. Plus, sometimes they don’t work or are awkwardly placed, and you have to unplug them every time someone needs to go to the restroom.
Avoid worrying about your battery and your cords, and just bring your own portable backup battery. Plug in your device(s), tuck the battery behind your back, and get to sleep!
12. Relax
We all know what it’s like to not be able to sleep because our mind is racing. It’s the same when you’re on a plane. Try your best to relax. If listening to a meditation or calming music helps, put your headphones in and listen.
Also, don’t get frustrated with yourself if you can’t sleep soundly. Sleeping on a plane isn’t going to be easy for the majority of people, and it’s normal to wake up and switch positions.
Instead of getting agitated or giving up and turning on your device, get up, stretch, and sip some water. Just stay calm, and try to fall asleep again.
13. Give Yourself One Day to Ease Into Your Vacation
When you only get a few weeks vacation every year, it’s understandable to want to maximize your vacation time. You might be tempted to book a flight that leaves earlier (say around 7 pm) and gets to your destination early in the morning. This will give you an entire day of touring, right?
We recommend you opt for a later flight if it’s available, closer to your bedtime. Even though you might get in later, you’ll be more likely to get some sleep. Plus, you’re going to be jet lagged either way.
Whatever time you get in, try not to schedule anything on the first day of your vacation to give your body and mind time to recover. Unpack, unwind, grab some snacks, and begin orienting yourself to your destination.
Any serious touristing can wait until the next day when you’re feeling refreshed.
Overnight Flight Tips: Frequently Asked Questions
How do I prepare for an overnight flight to Europe?
You may want to adjust the time you go to bed and wake up by 30 minutes each night in the week before you go to allow your body to start adjusting. You’ll also want to bring essentials like comfy clothes, a water bottle, and ear plugs.
Is it better to fly to Europe overnight?
Flights to Europe from the United States are usually overnight flights. Take the latest flight you can (say 10 pm) so that it’s the closest hour to your normal bed time.
How do you survive an overnight flight?
Lots of patience! Stay calm and relaxed, listening to music or meditations if you need to. You’ll also want to sip water and dress comfortably.
Which seat is best for overnight flight?
The window seat is widely considered the best for overnight flights since you can lean up against the window to sleep.
How can I avoid jet lag from US to Europe?
To avoid jet lag when flying from the United States to Europe, it’s best to follow the European time zone as soon as you get on the plane rather than the time at your home. This will help your body start to adjust right away. Upon arrival in Europe, spend the rest of the day out touring. By evening, you’ll be super tired and will likely fall asleep soundly and wake up refreshed.
What to take on an overnight flight to sleep?
Talk to your doctor or naturopath about the best options for what to take to fall asleep on an airplane, if anything.
How do you survive an overnight flight in economy?
Try to get a seat towards the middle of the cabin to avoid noise and movement at the galley and restroom.
Are overnight flights worth it?
Yes, overnight flights are worth the hassle. First off, sometimes they are the only option to get you to your destination! Depending on the destination, they can also be cheaper and less crowded.
Do overnight flights provide pillows and blankets?
Most (but not all) airlines give you pillows and blankets on overnight flights. The quality varies as well, so we recommend you bring your own travel neck pillow and dress in layers so you can regulate your temperature.
Are overnight flights busy?
Overnight flights can be full or nearly empty; it depends on the route.
Why are overnight flights called red-eye?
Overnight flights are called red-eye flights because passengers’ eyes are likely red and puffy from the lack of sleep!
Is turbulence worse at night?
Statistically, nighttime or morning flights are better for turbulence when compared to those in the day. However, I’ve been on turbulent overnight flights where the pilot turns on and off the seatbelt sign all night long many, many times.
Should you sleep after an overnight flight?
Most travelers suggest staying up after an overnight flight as long as you can. This way, you’ll be extra tired when bedtime rolls around and hopefully get a good night’s sleep!
Sweet dreams on your next overnight flight
To sum up, these are the tips and tricks for surviving overnight flights we have found most useful as we’ve traveled the world to close to 40 countries.
If you found these overnight travel tips, share them with your social network so that they too can get a good night’s sleep on their next overnight flight!
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