For those who’ve been following my chaos lately, you may have caught that I casually did a “quick” trip to New Zealand for 72 hours. As if that wasn’t enough, this whirlwind trip was sandwiched between two work trips, leaving me with a grand total of 36 to 48 hours at home in between.
Crazy, right?
Needless to say, sleeping on the flight wasn’t optional – it was survival. And I’m proud to report I clocked a glorious 8.5 hours on the 12-hour flight from LAX to Auckland, and another 7 hours on the way back.
So, how did I manage to sleep on both my long-haul flights? Here’s what worked for me.
1. Work(out) Like You Mean It
The morning of my flight, I squeezed in not just one, but two, workouts. A bit intense, I’ll admit, but the logic was simple: wear my body out so it had to sleep.
Movement helps regulate your circadian rhythm and increase sleep pressure, especially when you’re crossing time zones. Even just a regular workout, whether it’s a brisk walk, a weight session, or a hot yoga class, can help reduce the restlessness that hits mid-flight.
I also tried to avoid sitting for long stretches before heading to the airport. Instead of scrolling on the couch, I stayed on my feet and moved around as much as possible, knowing I’d be stuck in a seat for half a day.
TLDR: If you want to pass out on a plane, tire yourself out like a toddler.
2. Hydration Over Vibes
You might be tempted to “treat yourself” with a glass of wine at the airport bar or accept that free in-flight G&T, but if sleep is your goal, skip the alcohol and limit caffeine.
Alcohol might make you drowsy initially, but it actually messes with your REM cycle and can cause frequent wakeups. The same goes for caffeine, especially if your flight is overnight.
I stuck to water and electrolytes and started hydrating early in the day, hours before boarding. Planes are notoriously dry environments, and even mild dehydration can make you feel irritable, bloated, and wide awake.
I always bring a refillable bottle with me and keep sipping throughout the flight.
Bonus: Staying hydrated also helps combat jet lag. You’ll arrive feeling way less crusty.
3. Dress for the Nap You Want
Comfort is non-negotiable when you’re trying to sleep in an upright chair surrounded by strangers and crying babies. I have a go-to flight outfit that’s basically like wearing a soft, breathable hug: Unbound Merino.
Merino wool is naturally temperature-regulating, odor-resistant, and wrinkle-free. That means you’ll stay cozy without sweating through your clothes. I also wear compression socks to keep my legs from swelling, and a loose hoodie or scarf I can use as a makeshift blanket.
Don’t underestimate how much your outfit affects your ability to sleep.
Jeans? Absolutely not.
Tight waistbands? Hell no.
My rule of thumb: if I wouldn’t wear it to bed or to lounge for eight hours, it’s not going on a plane.
4. Pre-Board Like a Pro
I used to be that person who scrambled to download entertainment and make a sleep playlist while standing in the boarding line.
Not anymore.
I now treat pre-boarding like a ritual: I download podcasts, queue up ambient playlists, and even adjust my sleep tracker app so it’s already in “sleep mode.”
Having everything ready before I board means I’m not mentally stimulated after takeoff and can wind down immediately. I also make sure to pack all my sleep essentials in my bag so I’m not awkwardly digging in the overhead bin mid-flight.
5. Strategic Seat Selection
I’m a window seat evangelist. There’s just no other option when sleep is the priority. You get something to lean on, control over the window shade, and no one climbing over you for a bathroom break.
I also obsessively research seats using tools like SeatGuru to avoid the dreaded “non-reclining” row or spots near the galley where flight attendants will be clanging carts and chatting. If possible, I book seats closer to the front of the cabin for a quieter ride and smoother experience.
If you’re booking last-minute and stuck in the aisle, don’t despair. Noise-canceling headphones, a good sleep mask, and a neck pillow can still salvage your slumber.
Speaking of which…
6. Invest in Sleep Tools
This is where you stop relying on airline freebies and build your own sleep kit. Mine includes a contoured sleep mask (it blocks light without squishing your eyelids), noise-canceling headphones, and a memory foam neck pillow with an adjustable strap.
I also bring a soft scarf that doubles as a blanket or lumbar support, and sometimes even earplugs for backup. Having your own comfort gear means you can slip into a familiar, cozy routine even while flying through time zones.
A few solid items make a huge difference when you’re trying to trick your nervous system into relaxing mid-flight. It creates a psychological association with sleep and tells your body, “Hey, it’s time to wind down now.”
7. Limit Screen Time (Seriously)
I know, I know.
Nothing’s more tempting than a movie binge marathon. But if you want quality sleep, step away from the screen.
Blue light suppresses melatonin (your sleep hormone), and engaging with media (even a rom-com) can keep your brain alert longer than you think. I give myself a 30-minute media allowance and then switch to audio-only, such as podcasts, white noise, or binaural beats playlists.
If I’m not sleepy yet, I’ll throw on an eye mask and listen to a guided sleep meditation. It feels a little woo-woo at first, but it works. I also avoid checking the time obsessively during the flight. Constantly calculating “how much sleep I’ll get if I fall asleep now” is a trap.
Let go and let melatonin take over.
8. Eat Light, Sleep Heavy
Plane food is… not it. It’s usually loaded with sodium, preservatives, and heavy carbs, all of which can leave you bloated, restless, or wide awake when your body should be winding down.
On overnight flights, I aim for a light, balanced meal before boarding (think lean protein, veggies, maybe some rice or oats) and snack minimally mid-flight.
I pack my own snacks too, like protein bars, nuts, and dried fruit, so I’m not relying on whatever the airline hands out at 2 am. Digestion slows at altitude, so eating heavy meals late in the flight can leave you feeling sluggish and uncomfortable.
Keep it light, and your body will rest more easily.
9. Time It Like a Local
One of the best ways to hack sleep and beat jet lag is to act like you’re already in the destination’s time zone. That means adjusting your meals, caffeine intake, and sleep schedule before you even board the plane. I started shifting my bedtime and wake time a few days before my flight to match Auckland time.
It wasn’t perfect, but it helped my body adapt faster.
On the flight, I forced myself to stay awake during “daylight” hours and only tried to sleep when it was nighttime in NZ, even if it didn’t match my current location.
It’s tough at first, but it trains your internal clock, making the adjustment smoother. I also avoid the trap of napping as soon as I land. Push through to local bedtime, and you’ll recover way faster.
Sleep Like You Mean It
Look, long-haul flights are never going to feel like a five-star spa experience, but with a little prep, you can hack them to be less brutal. Whether you’re squeezing in a power nap between work trips or trying to avoid jet lag, the key is setting yourself up for success before you even arrive at the airport.
If you’ve ever said “I just can’t sleep on planes,” I promise: with a bit of strategy, you absolutely can. Now go forth, fly smart, and enjoy waking up somewhere fabulous.
Got any questions or tips for sleeping on planes? Let me know in the comments below!