how to sleep on a plane

To sleep better on a plane, control your environment with an eye mask and noise-canceling headphones, choose a window seat, and align your sleep schedule with your destination's time zone.

Choose the right seat. A window seat provides a wall to lean against and prevents disturbances from seatmates. Avoid exit rows, which often do not recline, and seats near lavatories or galleys due to high traffic and noise.
Control light and noise. Use a contoured eye mask to block light and noise-canceling headphones—optionally over foam earplugs—to dampen engine drone. Keep these items in your personal item for easy access.
Manage hydration and diet. Avoid alcohol and caffeine, which disrupt sleep and increase dehydration. Drink water consistently throughout the flight and wear compression socks to improve circulation and comfort.
Align with destination time. Set your watch to your destination's time immediately upon boarding. If crossing multiple time zones, consider a low dose of melatonin (0.5–3 mg) timed to your destination's local bedtime.