7 Tips for the Business Professional on Getting Quality Sleep on Long Plane Rides

Note: This article is based on personal travel experience plus widely accepted sleep hygiene guidance. It’s not medical advice—if you’re considering medication or have a sleep condition, check with a clinician first.

Seven tips for how to sleep on long-haul flights

1. Choose the right seat

The best plane seat for sleeping is often a window seat. You can lean on the wall and use the shade to block light.

• Pick a window seat so you have a place to rest your head.
• Avoid seats near restrooms or crew areas, since they can be noisy.
• A bulkhead or exit row can give you more legroom, but check the rules before you book.
• Stay away from the back of the plane, where bumps and noise are more common.
• Look for seats with extras like footrests or headrests.

2. Bring the right sleep gear

A neck pillow, eye mask, and noise-cancelling headphones can make it easier to rest. These items can cut out noise and help you get a quiet sleep.

• My non-negotiables on Europe–Asia long-hauls: eye mask + earplugs (or noise-cancelling headphones) + a layer I can use as a blanket.
• If you sleep on your side, a softer pillow that you can shape is often easier than a stiff one.

3. Drink water before you sleep on long plane rides

Dehydration can make it harder to sleep on a long plane ride. Drink water before and during the flight. Skip caffeine and other drinks that can dry you out or keep you awake.

• Cabin air is dry, and I notice this most on overnight Europe–Asia segments—steady water intake helps me wake up less groggy.
• Alcohol can make you feel sleepy at first but often leads to lighter, more fragmented sleep.

4. Shift your sleep routine

If you are crossing time zones, start moving your sleep and wake times a few days before you leave. Match your schedule to your destination. This method, often called “sleep shifting”, can ease jet lag and help you stay alert after you land.

• Europe → Asia: I try to sleep earlier for a couple of nights before departure.
• Asia → Europe: I stay up a bit later for a couple of nights before departure.

5. Cut blue light

Phones, tablets, and laptops give off blue light. That light can block your body’s melatonin and make sleep harder. Cut screen time before and during the flight. If you need a device, lower the brightness or use a blue-light filter.

• On red-eye flights, I treat the cabin like “night” as soon as the meal service ends: screen off, eye mask on, and I avoid scrolling.

7. Try sleep aids (carefully)

If sleep still does not come easy, try earplugs, an eye mask, or other simple sleep aids. Some airlines also offer warm towels, calm music, or dim lights to help you relax.

• If you’re considering supplements or medication, it’s worth discussing with a clinician first—especially if you fly often or have layovers where you need to be alert.
• Be mindful of rules around carrying certain medications between countries.

My simple Europe–Asia overnight flight routine

• Before boarding: eat a normal meal, hydrate, and set my watch to destination time.
• After takeoff: bathroom break early, then I build the sleep setup (layer on, pillow, eye mask, earplugs/headphones).
• After the first service: screens off and I try to sleep in one long block.
• 1–2 hours before landing: water + light snack if needed, quick refresh, then I switch to destination-time mode.

Conclusion

Good sleep on long plane rides matters for people who travel for work and anyone trying to protect their energy on arrival. Start with the basics—seat choice, sleep gear, hydration, light control, and a plan for time zones—and then build a repeatable routine that works for your most common routes.

Q&A

Question: What is the best seat for sleeping on a long-haul flight?

Short answer: A window seat is often the best choice. It gives you a wall to lean on and lets you control the shade. Try to avoid seats near restrooms, crew areas, and the back of the plane. If you can, choose a bulkhead or exit row for more legroom.

Question: Why is water important before sleeping on long plane rides?

Short answer: Dehydration can make sleep harder on a flight. Drink water before and during the trip, and skip caffeine or other drinks that can dry you out or keep you awake.

Question: How can travellers reduce jet lag before a business trip?

Short answer: Travellers can slowly shift their sleep and wake times in the days before departure to match their destination. This helps make the change less harsh and can support better rest after arrival.

Question: Why should screen time be limited before and during a flight?

Short answer: Phones, tablets, and laptops give off blue light, which can block melatonin and throw off sleep. Limiting screen use, lowering brightness, or using a blue-light filter can make it easier to rest.

Question: What sleep gear helps create a better sleep space on a plane?

Short answer: A neck pillow, eye mask, noise-cancelling headphones, and earplugs can cut noise, block light, and make the seat feel more comfortable. Soft clothes, layers, and a travel blanket can also help.

Question: Is there a difference between flying Europe → Asia vs Asia → Europe for sleep?

Short answer: Many travellers find the direction matters because of how it shifts their body clock. In practice, it helps to set your watch to destination time, adjust sleep gradually before departure when you can, and commit to “night mode” on board when it matches your destination.

About this article 

I’m a frequent business traveller, often on Europe-Europe, Asia-Asia routes and a number of times over the years Europe-Asia routes, and I update this advice based on what reliably works across different airlines, seat configurations, and flight timings.

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