You have a long flight, an early meeting or a full first day at the other end, and you would like to arrive having slept. Then the cabin lights come on, the person beside you opens a bag of snacks, and your head drops forward every time you start to drift.
A plane is not built for sleep. Still, most of what keeps you awake comes down to a short list of things, and you can do something about nearly all of them.
The short answer: pick a window seat if you can, block the light with a sleep mask, support your neck so your head cannot fall, cut the noise, dress in layers, and try to sleep when it is night at your destination. None of it is a guarantee, but together it helps.
Choose your seat with sleep in mind
The window seat is the usual favorite for a reason. You have a wall to lean on, nobody climbs over you, and you control the shade. An aisle seat is easier if you get up often, but you will be woken when your neighbors do.
If you can choose, stay away from the galley and the restrooms, where there is light, talk and a line of people through the night. Seats in front of a wall or an exit row sometimes do not recline, so check before you book.
Make it dark
Cabin lights, screens and an open shade three rows ahead are all outside your control. A sleep mask puts the darkness back in your hands. It is also a quiet signal to the crew and to your neighbor that you are trying to sleep.
The fit matters more on a plane than at home, because you are sitting up and the mask has to stay put. A contoured design such as the 3D Mulberry Silk Sleep Mask has cups that do not touch your eyelids, which many people find more comfortable for a long stretch, and it leaves eye makeup and lashes alone. If you are not sure which shape suits you, our guide on how to choose a sleep mask walks through the three main types.
Support your neck
The thing that wakes most people in a seat is the head falling forward or to the side. A neck pillow is there to stop that, so wear it snugly. Many people turn it around so the thicker part sits under the chin, which is worth trying if your head tends to drop forward.
Recline a little if you can, keep your lower back against the seat, and put a rolled sweater behind the small of your back if the seat leaves a gap. A memory foam pillow holds its shape better than an inflatable one, though it takes more room in your bag.
Cut the noise and stay warm
- Noise. Foam earplugs are small, cheap and effective against engine hum. Noise-cancelling headphones work well too, with or without quiet music.
- Warmth. Cabins often turn cool once the lights go down. Wear layers, bring socks, and keep a scarf or light sweater within reach instead of in the overhead bin.
- Seat belt. Fasten it over your blanket, where it can be seen. That way nobody needs to wake you if the sign comes on.
- Clothes. Soft and loose is better than smart and tight. Loosen your shoes.
Time it, and go easy on coffee and wine
Set your watch to the destination when you board and try to sleep when it is night there. On an overnight flight, that often means eating before you board, or lightly on the plane, and settling down early instead of waiting for the meal service to end.
Caffeine late in the day makes it harder to fall asleep in any bed, and a seat is harder than a bed. Alcohol can make you drowsy at first, but many people find the sleep that follows is light and broken. Water is the simple choice. Cabin air is dry, so drink steadily, just not so much that you are up every hour.
Keep one small part of your routine
Your body reads habits as a cue. Brush your teeth, wash your face or put on a little moisturizer, switch off the screen, and then put the mask on. It is a shortened version of what you do at home, and it tells you that the day is over. If you do not have a routine yet, here is a simple night routine for better sleep that travels well.
Questions people ask
Is a sleep mask really worth packing?
Yes, for most people. It weighs almost nothing and it is the only way to control the light around you. We look at the question in more detail in do silk sleep masks improve sleep quality.
Why silk for travel?
Silk is smooth and breathable, so it is gentle on the skin around your eyes and on your hair where the pillow touches it. It is a comfort choice, not a cure for jet lag.
Should I take something to help me sleep?
That is a question for your doctor, not for a bedding brand. If you often struggle to sleep, at home or away, it is worth raising with them.
If you would like everything in one place, the Silk Travel Set pairs a memory foam neck pillow in a silk cover with a silk sleep mask and a pouch to keep them clean in your bag. You can see the rest of our travel pieces too. Then take the window seat, pull down the shade, and give yourself a fair chance.
