How to Sleep on a Long-Haul Flight

Sleeping in an aeroplane seat isn't easy, but a bit of planning can turn a long flight into useful rest time.

Choose the right seat

• Window seat: something to lean on, and nobody climbing over you.
• Avoid seats near toilets and galleys, which are noisier and busier.
• Check seat maps to avoid seats that don't recline, such as the row in front of an exit.

Pack a sleep kit

• A supportive neck pillow
• An eye mask
• Earplugs or noise-cancelling headphones
• Warm socks and a light layer or scarf

Time your sleep

Think about the time at your destination. If it's night there, try to sleep. If it's daytime, stay awake and sleep later to help your body clock adjust.

Wind down on board

• Dim your screen or switch it off a while before you want to sleep.
• Drink water, but avoid too much caffeine.
• Go easy on alcohol — it can make sleep lighter and leave you more dehydrated.
• Eat a light meal rather than a heavy one.

Get comfortable

Wear loose, comfortable clothes. Recline your seat if you can, keep your feet slightly raised on your bag if there's space, and use your pillow to support your head so it doesn't fall forward.

On very long flights, get up and walk the aisle every few hours when you're awake. Moving helps you feel fresher when you land.