Red-Eye Flights – PRO Travel Tips to Sleep on an Airplane

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Flying on an overnight flight, aka “red eye,” is usually more affordable and allows you to board in one city, sleep on the plane, and step off bright and early in another town. The question is, will you start your day in your new destination bright-eyed and bushy-tailed or tired and exhausted?

This isn’t as much of an issue if you can afford a business or first-class “lie-flat” seat, but we thought we’d share a few tips to help you sleep “just right,” like Goldilocks of the Three Bears, on your next red-eye flight in economy.

Read this article for Airport and Airplane Travel Tips.

First things first – Pick your seat on the plane carefully.

There are pros, cons, and strategies for selecting your seat in the economy section. When choosing a spot overall, it’s best to choose one away from the galley and restrooms since that is where most of the activity, light, and (potential) odour is.

Aisle Seat

If you are tall and have long legs, an aisle seat will likely be more comfortable because you can stretch out. However, you may be disturbed by people walking up and down the aisle. You’ll also have to tuck in your legs to avoid tripping anyone or having your toes run over by the serving cart. Another issue is that your seatmate will need to wake you whenever they need to use the restroom.

If you are flying in a large plane with a left, right, and middle row of seats, the ideal aisle spot is one in the middle row, which allows the person in the middle seat to exit on either side of the row.

Window Seat

The window may be best for most undisturbed sleep if you are a solo traveller. You can lean against the wall/window and ultimately control the shade. Also, your seatmate won’t wake you to use the restroom.

However, if you are a petite traveller like me, you may find that the wall/window is too far away to lean comfortably.

Seat Selection Strategy

Book two aisle seats in the same row.

• Why? in the hopes that no one will book the middle seat. When this strategy works, it’s great. We often use it to get the entire row for ourselves and stretch out over three seats.
• When it doesn’t work, It’s still okay. We don’t mind sitting separated with a stranger in between us because we are both more comfortable sitting in an aisle seat. If it does bother you, you can always ask the stranger in the middle if they want the aisle, and you can sit in the middle seat next to your travel partner.
• The problem with this strategy is that I must lift my carry-on into the overhead bin by myself since I’ll be entering the plane down a different aisle from my husband.

Book two aisle seats, one in front of the other.

• Why? You both get aisle seats, are still close enough to talk, pass things, etc., and can help each other lift your belongings into the overhead compartment.

Dress Comfortably for Sleeping on an Airplane

Too hot, too cold, or just right? Goldilocks knows that the optimal sleep temperature is between 65-68°F. However, frequent flyers know that the cabin temperature of the plane can fluctuate.

• Wear loose, comfortable layers so that you can adjust to the varying temperature of the cabin.
• Wear compression socks to lower the risk of deep vein thrombosis (DVT). 
• Wear comfortable slip-on shoes instead of lace-up shoes.
• If you are wearing laced shoes, loosen the laces.

PRO TRAVEL TIP: For safety, don’t loosen your shoelaces or take off your shoes until after your flight has taken off. You want to have your shoes on in case of an emergency landing.

Stay Hydrated and Healthy while Flying 

Airplane cabins are very dehydrating, which leads to fatigue and discomfort.

• Drink plenty of water before and during your trip.
• Avoid caffeine and alcohol, which can cause further dehydration.
• Avoid salty and sugary snacks. Instead, pack healthy snacks like nuts and fruits to keep your energy levels stable without crashing. 
• Eat light.

PRO TRAVEL TIP: I always travel with a reusable water bottle. I empty it before going through airport security, then refill it in the airport while I’m waiting for my flight. Having a full water bottle on the flight makes it easy for me to stay hydrated without having to wave down a flight attendant.

I also like to add some electrolytes to my water for added hydration.

This article is about sleeping on a plane, but keeping the blood flowing is essential. So stand up, move around, and stretch regularly, even if it’s a few simple in-seat exercises. A bit of movement prevents stiffness and improves circulation, so you can hit the ground running.

Travel Accessories to Sleep on a Plane Like Goldilocks

Depending on your airline, you’ll typically receive an amenity kit, the standard-issue pillow, and a blanket upon boarding a long-haul flight. The airline’s amenity kit will also include items such as earplugs, an eye mask, socks, headphones, etc.

These are crap. Yes, I said it. They are better than nothing, but bringing your favourite tried-and-true travel accessories from home that you know and love is always better.

Travel Blanket

Some people travel with their own travel blanket or combo blanket/pillow, but I find them too bulky to carry and pack. It’s simpler to dress in layers for warmth. I still use the blanket provided by the airline, but I use it on my lap while eating as a giant napkin to save my clothes in case I spill something.

Travel Pillow

A good travel pillow should be lightweight and easily packable. As a carry-on-only traveller, I laugh when I see those plush, puffy, u-shaped neck pillows for sale at the airport shops because they are so large and bulky that there is nowhere to put them. That’s why you see people wearing them around the airport.

I use the thin airplane pillow under my knees or behind my lower back when sleeping on a plane, but I swear by the Trtl Travel Pillow for my neck. The Trtl is a wraparound scarf with a plastic internal support system that keeps your head and neck in an ergonomic position. It keeps your head upright without bobbing or straining when you fall asleep.

When I first tested it at home, it took a bit of getting used to, and I found the scarf around my neck a bit confining. However, I quickly got used to it, and now I sleep very well on a flight with it. My one annoyance is that I find the Velcro very loud when you open and close it when adjusting it.

Ear Plugs

Airplanes (and airports) are noisy environments. Not only is there the constant sound of the plane itself, but people are talking, eating, working, and moving around the cabin. Don’t get me started on the noise if there are children onboard.

Noise-cancelling headphones are fantastic for blocking out unwanted sounds, but I found that good headphones are pricey and too bulky to travel with.

My budget-friendly preference is to travel with simple earbuds for watching inflight movies, etc., but I turn to my favourite Loop Earplugs, which I love for sleep and noise reduction. There are different models, each with varying degrees of noise cancellation.

I own two models = Engage and Quiet.

I use Loop Engage (16dB of noise reduction) when I want to hear what’s happening around me – such as announcements, talking, etc.- but I need to reduce some of the volume or background noise.

I use Loop Quiet (24dB of noise reduction) when I want total silence, such as when I want to sleep, since it muffles most sounds and voices.

Motion Sickness

Flying doesn’t usually bother me, but when it does, I prefer drug-free alternatives to alleviate the nausea so that I’m not groggy.

I travel with Reliefband since it helps me with all forms of motion sickness as well as anxiety.  Reliefband looks like a watch that sends out a pattern of pulses that “quiet” the nerve messages to calm any symptoms of nausea. You can read my full review of Reliefband: Reliefband – Drug-free Nausea Relief for the Traveller on the Move

Sleep Mask

A sleep mask is a must if you need darkness to get a deep sleep. Many different styles are available, but I prefer a silk eye mask. Silk is lightweight, soft and silky on the skin, easy to wash and quick drying.

Travel Footrest

A travel footrest is a new addition to my travel bag. Although it takes up precious space and is only used on a plane, I insist on travelling with a footrest or foot hammock. Being only 5 feet tall, my feet often don’t touch the floor. Also, having my feet elevated takes the pressure off my lower back. This does the trick.

Be aware that not all planes allow the use of these travel footrests, so double-check with the carrier.

PRO TRAVEL TIP: The footrest has its own carrying bag, but I don’t use it when I fly. I roll the foot hammock up and tuck it inside the same bag as my Trtl Travel Pillow and sleep mask, so everything is all in one bag.

Sleep Hygiene Before and During the Flight

To avoid jet lag, it is best to maintain your regular sleep schedule as much as possible. So, a few weeks before your flight, adjust your sleep schedule by sleeping an hour earlier or later than your destination time zone.

During the flight, listen to your flight attendants – they know what they are doing regarding sleep. When they start turning down the cabin lights, please take this as a sign that it’s time to go to sleep!

PRO TRAVEL TIP: Sticking to your usual routine will help signal your body that it’s time to sleep. Before bed, wash your face and brush/floss your teeth as you would at home.

Lastly, in-flight entertainment is great fun but also a huge distraction. Limiting your screen time before you plan to sleep will improve your sleep quality, making resting easier during your journey.

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By following these pro travel recommendations, even the most restless flyers can fly like Sleeping Beauty, waking up refreshed and ready to make the most of their new destination. With some preparation and the right tools in your carry-on, red-eye flights can become a restful part of the journey and not a sleep-deprived ordeal.