Secrets to Sleeping on a Plane: Overnight Flight Survival Guide

Overnight flights can be one of the hardest parts of traveling internationally. Whether you're flying to Europe, Hawaii, or Asia, sleeping on a plane isn’t always easy- especially in a cramped seat with airplane noise and bright cabin lights.

After years of traveling as a mom of seven, I’ve learned a few simple tricks that make sleeping on overnight flights so much easier. Today I’m sharing how to create a simple bedtime travel kit for long flights so you can actually rest on the plane and arrive at your destination feeling refreshed instead of exhausted.

A little caveat- I know if you are a mom traveling with kids, this may be especially tricky. Just do your best and a lot of these tips may help your family sleep as well.

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First off, Do Your Bedtime Routine on the Plane

Whether you are doing this at the airport just before you get on the flight, or a while after you’ve been on the plane, you want to tell your body you are winding down for bed. This can mean brushing your teeth (there are great disposable toothbrushes with picks on the ends), wiping your face down (depends if you want to be with our without make up), throwing on a cozy hoodie and comfortable pants, or maybe bringing some light reading to wind down. Even taking some melatonin can help calm you for better rest.

Now put yourself to bed. Have comfy clothes on, grab a book (if that helps you), you can even pop in your tooth retainer if you have one.

If you’ve ever wondered how to sleep on a plane during a long haul flight, these small comforts can make a huge difference.

Pack a Bedtime Travel Kit for Overnight Flights

Here are some must Have Sleep Essentials for Long Haul Flights that I would include:

Neck Pillow

For me this is a MUST and the most important thing to bring. Having a bit of neck support helps prevent a kinked neck and more support and comfort as you are nodding off.

Noise Cancelling Headphones

What type of headphones you get is totally a personal preference. When I’m listening to music, I like to wear my Air Pods. But when I’m trying to sleep, I like the full ear headphone coverage. These are especially nice if you are near the plane engines or near a noisy passenger.

Compression Socks

Compression socks may feel like something only old people need to be wearing, but they are so helpful to reduce swelling, reduce leg fatigue & discomfort, prevent blood clots, and promote good circulation on long flights.

Eye mask

Wearing a silky eye covering not only feels cozy and indulgent, but it will help block out any unwanted light. It’s also a great signal to the people around you and flight attendants that you don’t want to be bothered.

Freshen Up at the end of your flight

Once again, you can do this on the plane, or you can wait until you’re in the bathroom at the airport. But the idea here is to help you feel human after flying all night. Brush your teeth again - get rid of that morning breath! Slather on some yummy scented lotion, touch up your make up if you want to. Here are a couple other things that you may not have thought of:

Under Arm Deodorant Wipes

Give yourself a good wipe down in all the smelly spots: underarms, private areas, etc. It may be awhile before you can take a real shower, but this will help you not feel so stinky.

Panty Liners

The trick is to wear a panty liner on the flight, and at the end of the flight you take if off and have fresh(er) underwear.

If you can’t sleep- at least rest as much as possible

Even doing all these things, sometimes it is really hard to get to sleep. But if sleep eludes you, make sure you give yourself lots of down time. Close your eyes and slow everything down the best you can to give your body a break.

A few tips for traveling Overnight with kids…

Make “sleep time” on the plane different from the other part of your flight. Have kids in their pajamas. Pull out a favorite blanket or stuffed animal. Turn down the lights, put away the toys, electronics and encourage them to rest for a bit, even if they can’t fall asleep. You can try an audiobook if they are having a hard time settling down. Good luck, Mama!!!