What to Bring to Sleep on a Long Flight
Sleeping on a long flight comes down to three things: keeping your head still, blocking out light and noise, and staying comfortable for hours. A small kit that fits in your personal item handles all three.
The travel pillow
This is the most important item, because it fixes the thing that wakes you most: your head dropping forward or rolling to the side.
- Pick one with front support. A chin strap, seat strap or internal support keeps your head up. A plain U-shape mostly doesn't.
- Memory foam is the most comfortable for long-haul flights. Our top pick, the Cabeau Evolution S3, straps to the seat and compresses in its case.
- Inflatable is best if space is tight. It packs to the size of a soda can. See our inflatable pillow comparison.
- Traveling with kids? Bring a kid-sized pillow, not an adult one. See our kids' travel pillow comparison.
An eye mask
Cabin lights, window shades and seatback screens all keep your brain awake. A contoured eye mask that doesn't press on your eyelids blocks light without feeling tight. Put it on as soon as you want to sleep, even if the cabin isn't dark yet.
Earplugs or headphones
Engines, announcements and the drinks cart are loud. Foam earplugs are cheap and small. Noise-cancelling headphones are great for the engine hum, but bulky ones are hard to sleep in if you lean to the side. Many people use earplugs for sleep and headphones for movies.
Layers and socks
Cabins can swing from warm to cold during a long flight. Wear or pack:
- A light sweater or hoodie (a hood also blocks light)
- Warm socks, so you can slip your shoes off
- A scarf or light blanket if your airline doesn't give one
Loose, soft clothes help too. Tight waistbands get uncomfortable after hours of sitting.
Small extras
- Water bottle: cabin air is dry. Fill an empty bottle after security.
- Lip balm and hand cream for the dry air.
- A toothbrush, so you feel fresher when you wake.
Keep liquids within your airline's carry-on limits.
Seat and timing tips
- Choose a window seat if you want to sleep. You can lean on the wall, and nobody climbs over you.
- Avoid the rows near the galley and toilets, where there's more light and movement.
- Set your watch to your destination and try to sleep when it's night there.
- Go easy on caffeine before and during the flight.
- Recline a little, and keep your seatbelt fastened over your blanket, so crew don't need to wake you when the seatbelt sign comes on.
If you're thinking about sleep medicine, ask your doctor before your trip. Don't try something new on a flight.
The kit, in one list
- A travel pillow with front support
- An eye mask
- Earplugs (and headphones if you like)
- A warm layer and socks
- A water bottle, lip balm and a toothbrush
Most of this fits in a small pouch. The pillow does the most work, so start there: see our best travel pillows for airplanes for five compared side by side.