From supportive neck pillows to compression socks, we’ve curated a list of our favorite products—and included a few tips—to ensure you arrive at your destination feeling rested and ready for your adventures ahead.
Sleeping on a plane can pose challenges for travelers, especially those new to flying. Research indicates that passengers often struggle to sleep on planes, perhaps due to factors like visual distractions, airplane noise, and disrupted circadian rhythms from crossing multiple time zones.
However, there are steps you can take to enhance your chances of getting some rest while flying. With practice and the right tools, you can become adept at sleeping on a plane. Here are a few essential products to assist you on your journey.
Stay cool
Staying cool is key to getting quality sleep, but it can be challenging on flights where temperatures may run higher than ideal. To combat the warmth, begin by wearing a light base layer. Consider opting for the Losano relaxed cardigan and nap pant set, which offers a lightweight and loose fit to keep you comfortable without feeling like you’re wearing pajamas. For a more polished appearance that remains versatile enough for a day of exploration, consider ribbed comfy pants, stretchy Heynuts leggings, or a convenient two-piece outfit that requires minimal effort to put together.
Get cozy
Getting cozy is essential for getting quality sleep on a plane, especially when dealing with seats that barely recline. Fortunately, you can enhance your comfort with a few essential items. Consider investing in a good pillow with raised sides, like the Cabeau Evolution Classic Pillow, which provides excellent head support and helps prevent neck cramps. Additionally, the EverSnug Travel Blanket offers superior fluffiness compared to airline-provided blankets, ensuring you stay warm and comfortable throughout your journey. For added versatility, opt for the MerSea Travel Wrap, which doubles as a shawl you can wear during your trip, freeing up valuable space in your suitcase as well.
Block out distractions
Blocking out distractions is crucial for achieving quality sleep on a plane. A reliable sleep mask can significantly improve your sleep experience by effectively blocking out light and other distractions, such as passengers moving around or watching movies. Consider trying the MZOO sleep mask, designed with indents for a comfortable fit around your eyes, or opt for the luxurious silk Alaska Bear sleep mask for a touch of elegance and superior comfort.
Improve circulation
Improving circulation is essential, especially during long flights, to prevent issues like blood clots. Compression socks can be incredibly beneficial for air passengers, providing support and enhancing circulation, which is crucial for sleeping on planes. Consider investing in the Bombas Compression Sock, available in a wide range of colors and designs. Not only are they stylish, but they are also durable enough for hiking or a full day of sightseeing, making them a versatile addition to your travel essentials.
Cancel your loud neighbor or plane noise
To counteract the disruptive effects of airplane noise, particularly during sleep, consider using noise-canceling headphones. Research published in Environmental Health Perspectives suggests that even low-decibel airplane noise can interfere with adults’ ability to achieve the recommended seven hours of sleep, as advised by the Centers for Disease Control & Prevention.
Opting for noise-canceling headphones can significantly mitigate unwanted sounds during your flight. You may prefer an over-the-ear style like the Bose Noise Canceling Headphones 700 for superior comfort and noise reduction, or consider the earbud option, such as the Sony WF 1000XMF4, for a more compact and portable solution.
Try an app
If your carry-on is already bursting at the seams, consider using a smartphone app to tackle noise disturbances on a plane. BetterSleep functions like a virtual white noise machine, offering an extensive selection of sounds to aid in your sleep. Alternatively, Aura is a versatile app featuring a blend of storytellers, therapists, and music to help you relax and drift off to sleep. Additionally, Aura offers meditation sessions, which have been shown in studies to potentially enhance sleep quality.
Snack smart
Snacking smartly can play a role in enhancing sleep quality, supported by various research findings. A 2021 study published in the International Journal of Food Sciences and Nutrition suggests that foods rich in magnesium, such as nuts, seeds, and avocados, may contribute to better sleep and potentially reduce sleep disturbances. Another study highlighted the benefits of magnesium-rich electrolyte drinks in reducing muscle cramps, particularly in endurance athletes like half-marathon runners.
For convenient and nutritious travel snacks, consider packing items like dried cherries, walnuts, and potassium-rich dried bananas or apricots. Research from 2019 indicates that adults who consume foods high in potassium and magnesium, along with increased fruit intake, experience improved sleep quality compared to those who do not. Bananas are particularly rich in both magnesium and potassium. Additionally, nuts serve as an excellent source of tryptophan and melatonin, which can further contribute to enhanced sleep quality, as suggested by a 2021 study published in the Annual Review of Nutrition.
Keep your feet warm
Keeping your feet warm is linked to fewer awakenings, quicker sleep onset, and longer sleep duration, which can be particularly beneficial when attempting to sleep on a plane. To maintain warmth, pack a pair of thick socks, such as these plush cloud socks, along with slides or slip-on shoes that can be easily removed while onboard. Additionally, consider including a pair of foldable slippers in your carry-on for added warmth and convenience, allowing you to slip them on when visiting the lavatory during the flight.
Hydrate
Staying hydrated on a plane can be challenging due to the typically low humidity levels. However, adequate hydration is essential for regulating body temperature, which in turn impacts sleep quality. To ensure hydration during your flight, consider bringing a durable water bottle like the Yeti or a collapsible water bottle, which saves space in your carry-on.
For a refreshing alternative to plain water, opt for potassium-rich coconut water, which contains less sugar compared to other electrolyte drinks like Gatorade. Coconut water can often be found at airport shops after passing through security, providing a convenient and tasty way to stay hydrated throughout your journey.
Wake up refreshed
To combat the effects of cabin air on your skin and wake up feeling refreshed during your flight, consider using face misters like Mario Badescu Facial Spray or Evian Facial Spray. These products are excellent for replenishing moisture, leaving your skin feeling revitalized and ready for the next phase of your journey.
Remember, you don’t need to spend a fortune on sleep gear for your plane travels. Selecting a few essential items that suit your needs can significantly improve your ability to rest while on the go.