Don't Randomly Choose Your Seat: This Is How Flight Attendants Make Sleeping Time On Airplanes More Comfortable

Sleeping on a flight might sound simple. Just close your eyes, rest your head, and wait until the aircraft reaches its destination. But for many travelers, the reality is far from that straightforward.

Engine noise, cabin lighting, restricted seating positions, passengers moving through the aisles, and even time zone differences can make resting on an airplane anything but comfortable.

Yet the ability to sleep during air travel makes an enormous difference, especially on long-haul flights. Travelers who arrive feeling rested will be ready to explore their destination right away, without wasting their first day recovering from exhaustion.

Interestingly, flight attendants who spend most of their working lives in the air have developed their own set of strategies to get quality rest during flights.

Katie Storck, a Southwest Airlines flight attendant with over 10 years of experience, has shared habits that can help passengers sleep more comfortably on board. These tips are based on her personal experience, as reported by Southern Living.

Start With Appropriate Clothing

One small detail that travelers often overlook actually has a huge impact on how easily you can sleep on a flight: what you wear.

Storck advises travelers to dress in layers while on board. This lets you adjust your clothing as cabin temperatures fluctuate, so you never end up feeling too hot or too cold.

For anyone taking a long flight, comfort should always take priority over appearance. Loose-fitting trousers, soft breathable fabrics, and extra layers will help your body relax much easier.

Don't Only Rely On A Neck Pillow

Beyond clothing, the small items you bring into the cabin will also determine how well you rest.

Andrea Davis, a Delta Air Lines flight attendant based in Atlanta, Georgia, swears by weighted eye masks to block out light while resting.

"The weighted beads inside these eye masks help you fall asleep faster, which is especially helpful when you are adjusting to a new time zone mid-flight," she explained.

For travelers crossing international borders or taking red-eye flights, a good eye mask is an extremely useful piece of gear. It blocks out screen glare, cabin lights, and movement from other passengers, creating a consistent sleep environment.

Block Out Sound As Well

Creating a quiet atmosphere on an airplane is never easy, which is why you also need to address noise distractions.

Earplugs, earbuds, headphones or noise-cancelling earmuffs can all be used to muffle surrounding sounds. Some travelers also prefer to play calm background music at a comfortable volume to tune out cabin noise entirely.

If you are using electronic devices, avoid stimulating content. Slow-tempo music or familiar, gentle audio works far better than media that will keep you engaged following a storyline.

Time Your Sleep Intentionally, Don't Just Close Your Eyes

On international flights, sleeping well is not just about physical comfort. Your sleep schedule also directly affects how well your body adapts to the new time zone at your destination.

To reduce jet lag effects, start adjusting your sleep pattern to match the local time at your destination before you even arrive. On certain flights, holding off from sleeping immediately after boarding will help align your rest schedule with the time at your final stop.

Once the right time arrives, use that window to sleep strategically.

"Some travelers use melatonin supplements or calming herbal teas to help them rest. However, always avoid alcohol and caffeine, as both will disrupt your sleep quality," Storck noted.

Travelers should also be careful about drinking coffee before their flight. This drink that normally keeps you alert will end up working against you when your body is ready to rest.

Window Seats Have Unique Advantages

Your seat selection will also make a big difference in how easily you can fall asleep on board.

If you plan to sleep during the flight, a window seat is ideal: you can lean against the aircraft wall for support, and you will not be woken up by other passengers needing to get past you to use the restroom.

Aisle seats on the other hand make it easy for you to move around without disturbing anyone else. Ultimately the best choice comes down to what you prioritize for your trip.

If getting sleep is your main goal, the window seat is absolutely worth choosing.

"Properly supporting your neck while sleeping upright is the key to getting the rest you actually need," Storck added.

Neck pillows can be a helpful addition, especially for flights longer than a few hours. Just be sure to choose one that properly supports your head and neck, not just one that looks comfortable.

There is one simple trick to avoid being woken up by flight attendants: pay attention to how you wear your seatbelt.

Storck advises always fastening your seatbelt over the top of any blanket you are using. This way, cabin crew can clearly see you are wearing it correctly, and will not need to wake you up for checks.

This is also a good reminder that you should keep your seatbelt fastened even when the seatbelt sign is not illuminated.

Create Your Own Bedtime Routine

Another very effective strategy is to bring your usual bedtime habits from home onto the plane with you.

If you normally wear an eye mask, listen to a podcast, or have a particular drink before bed at home, follow that exact same routine before trying to sleep on the flight.

Your body will recognize this familiar pattern, and it will signal that it is time to rest.

"Making yourself as comfortable as possible will help you relax and get much deeper, better sleep," said Storck.

At the end of the day, sleeping on a plane is never as simple as just closing your eyes. Your clothing, seat choice, light, noise, sleep timing, and pre-sleep habits all play a part in the quality of rest you get during your flight.

For anyone preparing for a long-haul flight, packing your sleep supplies ahead of time is a small investment that will make your entire journey feel far more comfortable.

And once the plane touches down? All that saved energy can go straight to the best part of traveling: exploring your new destination.