How to Sleep Soundly on Long Flights

Table of Contents

The Time I Drooled on a Stranger’s Shoulder

Why Sleeping on a Plane Is So Hard (And So Important)

Picking the Right Travel Pillow: Memory Foam vs. Inflatable

My Not-So-Perfect Sleep Setup: Trial and Error in the Sky

Secrets to Sleeping in Economy (Yes, It's Possible)

Prepping Your Body for Sleep at 35,000 Feet

Sleep Accessories That Actually Help (and the ones that are just ✨vibes✨)

Dealing with Jet Lag Without Losing Your Mind

Real People, Real Struggles: How Mia and Theo Learned to Sleep on Planes

So… Did I Finally Sleep Through a Flight?

One Last Thing Before You Go

 

1. The Time I Drooled on a Stranger’s Shoulder

Look, I didn’t mean to drool on anyone. I was somewhere over the Atlantic, middle seat (of course), red-eye flight, and about three movies deep into a desperate attempt to distract myself from the fact that I was wide awake and slowly dying inside.

At some point—I think it was during the sad part of Up—I passed out. Hard. Head tilted, jaw dropped, probably snoring, and definitely leaking. I woke up to a kind but horrified-looking woman with my drool on her cardigan.

And that’s when I knew: I had to figure out how to sleep on planes like a functional adult.

2. Why Sleeping on a Plane Is So Hard (And So Important)

If you’ve ever tried to fall asleep in a chair that reclines two inches while some guy two rows back coughs into infinity, you know the struggle. Planes are loud. Seats are cramped. The air is dry. Your neck? Betrayed.

But the thing is: sleeping on long flights is actually kind of essential.
Jet lag is real. Fatigue hits like a brick. And when you land and have to, like, function (hi, 9 a.m. business meeting in Berlin), you’ll wish you’d caught even just a few hours of sleep.

Also, not sleeping messes with your brain, your mood, your digestion... I won't get science-y, but trust me. You need sleep.

3. Picking the Right Travel Pillow: Memory Foam vs. Inflatable

Okay, let’s talk gear. Specifically: travel pillows.

I used to think they were all the same—until I bought a $7 inflatable one from the airport and nearly choked myself mid-flight.

Here’s what I’ve learned (the hard way):

• Memory foam is like a hug for your neck. It molds, it supports, it makes you feel like maybe you're not just a sleep-deprived sack of bones.

• Inflatable pillows are compact, lightweight, and surprisingly supportive if you don’t overinflate them. Overdo it and you’ve basically got a balloon pressed against your jaw.

👉 Curious which one might be perfect for you? Check out Finding the Perfect Travel Companion: Air, Comfy, or Dream Pillow? (you’ll thank me later).

4. My Not-So-Perfect Sleep Setup: Trial and Error in the Sky

One time I brought a full-size neck pillow, blanket, essential oils, earplugs, and a sleep mask that said “Don’t Talk To Me.”
Guess what? Still didn’t sleep.

Here’s what finally worked:

• Wearing a hoodie and pulling the hood over my eyes

• Propping my knees up slightly with my backpack

• Timing my sleep with the destination time zone (thanks, past me)

And no, I didn’t actually get eight hours, but I got enough to function—which felt like winning the lottery.

5. Secrets to Sleeping in Economy (Yes, It's Possible)

This is where things get juicy. Because sleeping in economy class? It’s an art. A brutal, uncomfortable art.

Here are a few tricks I swear by:

1. Pick a window seat – wall = headrest = stability

2. Use your tray table for good, not evil – flip it down, rest a pillow and your arms on it

3. Ask for extra blankets – flight attendants are angels if you’re nice

4. Layer up – planes are cold, and shivering kills sleep vibes

5. No tight jeans. Never again. Learned that one the hard way at 2 a.m. over Greenland

6. Prepping Your Body for Sleep at 35,000 Feet

Here’s the thing: you can’t just board a flight wired on espresso and expect to sleep like a baby.
I mean, you can, but it won’t go well.

So try this instead:

• Start adjusting your sleep schedule a day or two before

• Avoid alcohol (I know, I know)

• Hydrate like it’s your job

• Maybe consider melatonin, but test it before you're flying over the Atlantic, okay?

Oh, and don’t forget to pee before you settle in. Nothing kills a nap like needing to climb over two sleeping strangers mid-snooze.

7. Sleep Accessories That Actually Help (and the ones that are just ✨vibes✨)

Alright, here’s my honest list of what helps:

• Noise-canceling headphones (life-changing. Yes, they’re expensive. Still worth it.)

• Eye mask that doesn’t feel like a bra for your face

• Neck pillow that doesn’t let your head flop

• Travel blanket (or, if you’re like me, your hoodie zipped all the way up)

• Compression socks – not for sleep, but for avoiding waking up with balloon feet

And the ones I totally regret:

• Inflatable footrest (felt like I was building IKEA furniture mid-flight)

• Essential oil roll-ons (spilled. Whole plane smelled like eucalyptus.)

• Sleep apps with ocean sounds – only made me need the bathroom more

8. Dealing with Jet Lag Without Losing Your Mind

Jet lag is that weird mix of confusion, exhaustion, and wanting to cry in the shower at 3 p.m. local time.

What’s helped me:

• Eating at the destination’s mealtimes

• Sleeping in short naps during the flight (2 hours max)

• Waking up with light – natural or artificial

• Avoiding naps after landing unless I’m literally going to die

This all connects back to The Science Behind a Good Travel Pillow: Why Ergonomics Matter, btw. Your body notices when you’re crunched up like a human shrimp for 12 hours.

9. Real People, Real Struggles: How Mia and Theo Learned to Sleep on Planes

Let me tell you about my friends:

• Mia used to pop two Benadryls and hope for the best. After one flight where she hallucinated that the pilot was her ex-boyfriend, she decided to reevaluate her strategy.

• Theo, on the other hand, swore he could only sleep in his own bed. But after using the Dream Pillow on a 13-hour flight to Tokyo, he admitted it was the best sleep of his life. (He’s a Comfy Pillow convert now, though—go figure.)

Want to know more about that one? Dream Pillow Review: Luxury Comfort for the Frequent Flyer. Shameless plug. You’re welcome.

10. So… Did I Finally Sleep Through a Flight?

Okay, story time. On my last trip, I did everything right. Prepped my schedule, packed my gear, booked a window seat, brought snacks.
I was ready.

And guess what? I slept six full hours. IN ECONOMY. No drooling, no neck pain, no shame. (Okay maybe a little snoring.)

Moral of the story: it is possible. Even for hot messes like me.

11. One Last Thing Before You Go

So yeah, that’s my saga. From accidental shoulder drooler to semi-competent airborne sleeper.

If I can do it, so can you. Just take it one travel pillow at a time.

And hey—what’s your weirdest airplane sleep story? I wanna hear it. Seriously. Comment, email, send a carrier pigeon. Let’s compare cringe.

Oh, and if you liked this rambling mess, maybe check out Finding the Perfect Travel Companion: Air, Comfy, or Dream Pillow?. No pressure though.

✈️😴🧳

 

Author Profile:

Hi, I’m Florian Werner, the founder of FLOWZOOM. The idea for FLOWZOOM started during an unforgettable trip around the world. After spending what felt like forever on long flights, I noticed just how tough it is to stay comfortable while traveling.

I tried every travel pillow I could find, hoping for some relief—but nothing worked the way I needed it to. That’s when I decided to create my own. At FLOWZOOM, we focus on designing pillows that actually do what they’re supposed to: keep you comfortable and supported while you travel.

I’ve spent years figuring out what makes a great travel pillow. My goal is to make every trip easier for people who, like me, want to enjoy their journey without the aches and pains. I’m proud to share what I’ve learned through FLOWZOOM’s products and tips for better travel.

Here’s to making every trip a little more comfortable!