While I am very scared of jinxing myself by bragging about this superpower, I have something incredible to share: I can sleep on planes. In economy. Sitting up.
I don’t mean a short nap or an uncomfortable doze where I wake up with nine hours still to go. I mean a deep sleep for just about the whole flight. Sometimes I stir and start a new podcast or readjust my blanket, but mostly I’m out. I often feel myself sliding into sleep with the pressure as the plane takes off, and I’m usually asleep before meal service and stay that way until the crew is preparing the cabin for landing.
My daughter is the same, but she has been flying sine she was a few months old, and now she sleeps as soon as she sits down. It’s routine for her. And I think that’s part of it – considering the plane as your place of sleep! Then when you board your brain and body are ready for zzzz.
Just last night I slept 11 of the 13.5 hours of our flight from Los Angeles to Sydney. Sure I missed drinks service, dinner and snacks, but it’s worth it to get home with some sleep in the tank – plane sleep is not as good as sleep sleep so you’re still tired even with lots of plane hours, but it’s way better than no sleep.
Sleep is my priority when I’m flying and everyone asks me how I do it.
I wasn’t sure I had any secrets apart from being exhausted and always being in a sleep deficit, but when I thought about it I realised I do have quite a strict sleep strategy with steps I’ve added to my routine over many years of flying. Maybe when done all together they are the golden ticket to slumber. I’m not sure, and there are no guarantees, but here is my entire routine!
Maybe it will work for you too.
Choose the plane with the most space
If I can, I pick the A380 because it is so spacious. I never have any trouble sleeping on it. It has leg room, the seats go back nicely, and overall it’s just more roomy.
I always choose the window seat
I know some of us love to sit on the aisle for easy access to the bathroom, and because we worry about disturbing people and asking them to move if we need to get out.
But believe me, you need to be on the window. You want the privacy, you don’t want anything or anyone to wake you up – and you’re going to sleep the whole flight so you won’t be disturbing your seat mates anyway. When you book, select your window seat. Don’t be too close to the galley and don’t be too close to baby bulkhead. If you can, choose a seat with no one next to you and hope no one picks it.
Log in shortly before your flight and recheck seats
Sometimes airlines open up more seats or passengers will move their seats just before the flight. A day before my recent Hong Kong flight I checked seating and I found a row with no one in it! I nabbed the window and I crossed my fingers and the move paid off – I had two seats to myself all the way home.
Dress for sleep
You need to be comfortable and warm. You don’t have to wear PJs but just make sure you’re in a comfy bra, trackies, t-shirt and have a jumper. Some people like hoodies for a little extra privacy and darkness (I use an eye mask instead).
Planes can be cold so make sure you have layers – packing a sarong or wrap is also a good idea in case it’s chilly on board. If you’re planning to change your clothes please do it before you board. You do not want to be waiting for the seatbelt sign to turn off so you can get up – there are to be no delays for starting the sleep strategy.
Get to the airport with time to spare so you’re not stressed
You want to be nice and calm, so get to the airport three hours before your flight so you have time just in case something delays you. If you can, check in online so all you have to do is drop your bag and be on your way. I find this part can be the most stressful for me so I give myself extra time to get through and head to the Qantas Lounge.
Use the lounge or a café for a drink and food
I pay for Qantas Club membership and it is worth every cent. It’s part of my routine to head to the lounge and enjoy some pre-flight bubbles to relax me and get me ready for the trip. I will probably spend around two hours in the lounge before I board and it’s become a key part of my sleep strategy. I just sit and rest, I’ll have something to eat if I’m hungry and I’ll have some pre-boarding bubbles to relax me. Being relaxed and ready to sleep is probably the most important part for sleeping on the plane, and special drinks can help.
Make sure to eat before you board
Don’t be hungry when you board. You do not want to be putting off your sleep time waiting for food service. I always eat before I fly – you really do want to be asleep before the food comes out. But don’t worry if you’re not, you can of course eat your meal and then sleep after.
No coffee pre-flight, no alcohol on board
You want to sleep, so don’t eat or drink anything that will keep you awake. This means no coffee that day. You’re going to have pre-departure bubbles instead anyway so just do without.
I also don’t drink on the plane. Once I am on board I am focused on sleeping. I don’t care if the booze is free, I am not waiting for it to be served. Sleep comes first, and I don’t want to feel icky on arrival. This may change if I was upgraded to Business Class however, I when this has happened previously I have also slept from departure, missing out on all the fancy food and drinks. I choose sleep!
Boarding and bathroom
I’m usually in the last to board if I’m coming from the lounge but I don’t think it matters when you board. When you get on though it’s time to get ready for sleep so once you’re in your seat that’s it. No bathroom, no fussing, just settle in.
Make sure to use the bathroom just before you board so you don’t need to when you get on the plane.
Set up your area
I carry a tote that can keep everything I need on the plane in it and is small enough to fit under the seat in front. I don’t want to have anything in the overhead and then realise I need to get something out of it. It goes in the tote and the tote goes at my feet.
I make sure I have my essentials out of my bag and in the seat pocket.
– Water bottle
– Lip balm
– Hand cream
– Phone charger and battery pack
– Phone holder that clicks onto the tray table so I can watch my own shows (you can buy this on Temu or Shein for $2 and it is just the best travel accessory ever)
– Phone
– Earphones – not AirPods. Airpods could fall out and then they’re gone or you’re scrounging on the floor. Use headphones or earphones that are connected.
I unwrap my blanket and put it on my legs. I don’t use the pillow.
Eye-mask and my DIY ‘please don’t wake me’ sticker
Invest in a soft eye mask, and put a sticker on it that says ‘Please don’t wake me’. You can easily DIY this by writing on a label and sticking it to your mask or hoodie. I do. You can also kindly ask the flight attendants to not wake you for meals when you’re first on the plane. Mostly they won’t but I have been shaken awake before with someone serving me a meal. I think they were jealous of my zzzz’s. Grrr.
Download your shows and podcasts
Have your shows and podcasts on your phone, and set your phone holder up by attaching it to the tray table. Make sure you’re comfortable and cocooned into your space.
I have a few shows that always put me to sleep so I will put those on straight away and zone out. Podcasts wok well too.
The bubbles kick in, the calmness of knowing the hours ahead are all mine, the heaviness hits me as the plane takes off. I put my eyemask on, earphones in and start listening to a podcast. I’m relaxed and ready to sleep…and I reckon at least 75% of the time, whether a day flight or night flight, I am on my way to dreamland before the seatbelt sign is switched off.
Good luck!