For those who traverse the skies with regularity, flight attendants have a treasure trove of wisdom, having mastered the nuances of air travel. They’ve honed the skills to manage everything from the pesky effects of jet lag to turning the tightest of seats into a haven of comfort. In an era where commercial air travel may not always seem glamorous, their expert tips for catching some z’s at 30,000 feet are invaluable.
Whether you’re geared up for an all-nighter, embarking on an international journey, or simply seeking a mid-flight nap, here are the insider techniques that flight attendants themselves employ to doze off amidst the clouds.
One straightforward approach to enhancing your in-flight rest is to dress for the occasion. “I can’t stress enough the importance of layering when you’re flying to aid in sleep,” remarks Katie Storck, a seasoned Southwest Airlines flight attendant with over a decade of service. “Airplane temperatures can vary dramatically, so having a hoodie on hand lets you cozy up or shed it during the summer’s heat waves.”
A hoodie or a generously-sized shawl can serve as a makeshift blanket and pillow, while cozy jogging pants and socks can help you ease into slumber. Opting for slip-on shoes adds an extra layer of comfort, allowing you to easily remove them during the flight.
Storck is a steadfast advocate for investing in the right equipment, particularly when it comes to neck support. “The cheaper ones simply aren’t worth the expense,” she asserts, recommending a high-quality pillow that withstands multiple flights. “When I’m a passenger in the cabin, I slip on my headphones, secure the neck pillow, and can sleep soundly without my neck aching from an unnatural position,” she explains.
An additional game-changer: blackout eye masks. Andrea Davis, a Delta flight attendant based in Atlanta, Georgia, is a fervent believer in the power of a weighted eye mask, which not only blocks out light but also soothes the mind. “The weighted beads inside the mask can accelerate the process of falling asleep, particularly when adjusting to new time zones while traveling,” she notes.
Storck has also recently stumbled upon a sleep mask with built-in Bluetooth technology, creating a completely isolated sleep environment.
Even when your seatmate insists on watching reality TV at full volume without headphones, you can still find your peace. “Being able to block out the plane’s noise is crucial,” says Storck. “I always suggest listening to some soothing music through earbuds or masks.”
Davis prefers a simpler solution with earplugs: “Flight attendants will do their best to minimize noise, but having earplugs on standby is helpful,” she comments.
Noise-canceling headphones are a favorite among frequent flyers for a good reason. Pair them with white noise, meditation tracks, or your preferred sleep playlist, and you’ve got an instant sanctuary of tranquility, regardless of the cabin’s noise level.
Timing is just as important as quality when it comes to sleep, especially on lengthy international flights. If your aim is to acclimate to your destination’s time zone, try to remain awake until it’s bedtime in the new location, even if that means enduring the early hours of your flight. Then, plan your sleep sessions strategically to help reset your body clock. (Apps like Timeshifter can guide you through this process.)
For those moments when your mind is still awake while your body yearns for sleep, some travelers swear by melatonin supplements or calming herbal teas. Avoid alcohol and caffeine, both of which can disrupt your rest.
When available, opt for a window seat to lean against the aircraft’s body, avoiding disturbances from seatmates who need to use the lavatory or stretch their legs. An added benefit: you have control over the window shade. If you’re of a shorter stature, propping your feet on a carry-on can help reduce leg swelling and enhance comfort. For taller passengers, bulkhead or exit-row seats with extra legroom can be particularly advantageous.
Should you find yourself without a prime seat, make the most of the space you have. “Supporting your neck while sleeping in an upright position can be a game-changer for getting some well-deserved rest,” says Storck. She suggests securing your seatbelt over a blanket to ensure you remain safely fastened without waking you.
Establishing a consistent pre-sleep routine, much like at home, can signal your body to wind down. This could involve putting on an eye mask, listening to a calming podcast, or sipping water or herbal tea. Lowering your personal lighting and storing your tray table also send your brain the message that it’s time to wind down. “Ensuring you’re as comfortable as possible will aid in relaxation and easier sleep,” advises Storck.
