How to Fall Asleep on a Plane & Get Rest When You Travel

We’ve all been there - you’re sitting on the plane; you have a blanket, a neck pillow, white noise playing through your headphones, maybe you even took some Advil PM. You’re ready to spend the next 8 hours fast asleep and wake up at your destination nice and rejuvenated, no signs of jet lag to be found. 😴 You close your eyes, expecting to fall into a deep sleep… but to no avail. You’re wide awake. And it’s gonna stay that way 'til you land. Maybe it will even continue into your trip - falling asleep in an unfamiliar setting isn’t always easy! Whether you’re jetting off to a luxury resort or exploring a new city, getting good rest while traveling can make or break your entire trip. But for many women, falling asleep on a plane or adjusting to a hotel room can be a real challenge. ✈️🗺 By understanding what makes sleep difficult while traveling and choosing natural, effective solutions, you can finally get the rest you deserve versus feeling tired, moody, or less present for activities during your trip. In today’s article, you’ll discover our tips for restful travel that include natural remedies, travel-friendly fashion, and how to fall asleep on a plane and in hotel rooms. We’re covering everything that stylish, wellness-minded travelers like you need to know! ✨ Here’s what you can expect from this blog: Natural Ways to Fall Asleep on a Plane What to wear on the plane to stay cozy and sleep-ready How to avoid jet lag Tips to sleep better in hotel rooms Natural Ways to Fall Asleep on a Plane Sleeping on a plane doesn’t come naturally to everyone - but there are simple, natural ways to help your body relax and drift off. From what you eat to how you move, small adjustments can lead to a much more restful flight. Learning how to fall asleep on a plane is an essential skill for everyone! ✈💤 Choose the Right Foods and Beverages to Help You Sleep on a Plane It’s important to put the right things in your body before flying to ensure maximum comfort and relaxation. Stay away from caffeinated or sugary beverages - like soda, coffee, or energy drinks - which will give you a lot of energy and prevent sleep. Opt for decaffeinated teas, like chamomile! Teas with magnesium or melatonin will ensure you get a good rest! 🥱🫖 For food - again stay away from the sugar (we know it’s hard)! Stick with safe & plain foods that you eat often and know won’t upset your stomach. 🍽 Try to eat before your flight, or 1-2 hours before you plan on sleeping. Food gives you energy so it’s important to make sure you’re fully digested before your flight! ⚡️ How to Breathe, Stretch & Relax Your Body on a Plane You may be confined to a small seat, but there’s still a lot you can do to signal rest and relaxation to your body 💺🧘🏻♀️ - starting with your breath. Deep breathing can help calm your nervous system, reduce anxiety, and ease you into sleep. Here’s a great breathing exercise to help lull you into a deep sleep: Inhale through your nose for 4 seconds, hold for 7, then exhale through your mouth for 8. Repeat 4-5 times to slow your heart rate and calm your mind. You can do this while listening to white noise or calming music. 🌫🎼 Now it’s time to stretch it out: Who can sleep if they’re all tensed up? Definitely not us! Even small movements can make a big difference when you’re in a cramped space. Roll your shoulders, stretch your neck side to side, and do seated twists to release any tension. Bring your knees up one at a time for gentle hip mobility. If it’s safe and the seatbelt sign is off, stand up and stretch your legs every couple hours. 🙆🏽♀️ Bonus tip: Bring a small essential oil roller (lavender or eucalyptus are great choices) and rub a little on your temples or wrists. The scent cues your body that it’s time to relax. The more relaxed your body feels, the more likely your brain will follow - so even if sleep doesn’t come instantly, you’ll still be resting and recharging. If you’re still struggling, try a guided meditation app! Sometimes shutting your brain off can be difficult, you just need a little help. Our founder, Amy, loves the Happier app! Some other great options are Headspace and Calm. Travel-Friendly Sleep Accessories for the Plane When it comes to sleeping on a plane, a few thoughtfully chosen accessories can make all the difference between tossing and turning and actually getting some rest. 💺 These travel-friendly essentials help create a mini sleep sanctuary - even at 30,000 feet above ground. A good sleep mask blocks out harsh cabin lighting and encourages melatonin production. 💡 Look for one with a soft, adjustable strap and a contoured shape so it doesn’t press on your eyes. Bonus if it's silk - gentle on the skin and totally luxe. This super-cushiony silk sleep mask will ensure a restful flight. 😴 Not all neck pillows are created equal! Opt for one that provides firm support without being bulky. Memory foam versions are great for cradling your neck in a comfortable position and keeping your spine aligned. A good pillow means fewer awkward head bobs and more restful naps. This luxe neck pillow has a sleek design and even comfier feel. Cabin noise, chatty neighbors, and crying babies can make it hard to sleep. Noise-cancelling headphones block out ambient sound and let you listen to calming music, nature sounds, or white noise. 🎧 If you’d rather skip tech, go with high-quality earplugs for a quiet, distraction-free experience. These Bose noise-cancelling headphones are sure to keep your flight quiet and peaceful. 🔇 What to Wear for on a Plane for Comfort, Rest, and Sleep There’s nothing worse than trying to fall asleep in stiff jeans or a tight waistband. The key to restful travel? Outfits that feel like loungewear but look totally pulled together. Here’s how to dress for both comfort and style when you’re flying. Soft, Breathable Layers for Sleeping on a Plane Planes are notoriously unpredictable when it comes to temperature, so layers are essential. But not just any layers - you want soft, breathable fabrics that keep you cozy without overheating. This lightweight APD trench coat is perfect for travel. 🧳 Like we said, it’s super lightweight, 100% cotton that will feel amazing on your skin, huge pockets, AND it can double as a blanket or seat cover on the plane! 🧥 Not to mention you’ll be the chicest one on the plane (and at your destination, of course). Talk about all-in-one! Tank tops and T-shirts are perfect for layering! Check out these fashionable APD faves! Stylish Yet Functional Travel Outfits Yes, you can look cute and sleep comfortably on a plane - it’s all about thoughtful styling. Choose pieces that feel like pajamas but don’t look like pajamas. You can never go wrong with sweats when travelling! APD offers a stylish selection of sweats from matching sweatsuits, to jackets, dresses, and even skirts! APD is the easiest way to travel in style. 🖤 How to Avoid Jet Lag Jet lag can sneak up and sabotage your trip before it even starts. But with a little prep work and a few simple hacks, you can adjust faster and feel more like yourself when you land. Ways to Adjust Your Sleep Schedule Before Flying One of the easiest ways to minimize jet lag is to start shifting your sleep schedule a few days before your flight - especially if you’re crossing multiple time zones. 🛩🌎 Here’s how to do it: If you’re traveling east, try going to bed and waking up earlier by 30-60 minutes each day leading up to your trip. If you’re heading west, push your sleep and wake times a little later each night instead. Gradually syncing your internal clock with your destination can make a big difference in how you feel once you land. Also helpful? Daylight. ☀️ Natural light is one of the strongest signals to your body that it’s time to be awake - or wind down. Spend time outside during daylight hours at your destination, and try to avoid bright screens or artificial light close to bedtime. ❌🤳🏼 How to Fall Asleep in a Hotel Room Even in the most luxurious hotel, it can be tough to fall asleep in a new space. Different lighting, unfamiliar sounds, and just being somewhere other than you’re used to can keep your mind alert. But with the right adjustments and routines, your hotel room can feel just like home… or even better. 🏨 Tips for Adjusting Your Sleeping Environment Small tweaks to your hotel room can make a big impact on your sleep quality. Adjust the temperature. Studies show the ideal sleep temp is around 65–68°F, so lower the thermostat or crack a window if possible. 🌡 Use blackout curtains. Close them fully to block out city lights or early sunrises that could mess with your sleep cycle. Don’t have access to any? Try hanging a towel or blanket over the window to create a makeshift curtain! ⬛️ Incorporate aromatherapy. Bring a travel-sized essential oil spray or diffuser. Scents like lavender, cedarwood, and sandalwood can create a sense of calm and help you unwind. 🪵 Pro tip: A white noise app or travel sound machine can help drown out unfamiliar hallway noise or street sounds so you’re not startled awake. Plus, it’ll help you relax your mind and fall fast asleep! Pre-bedtime Routines to Help You Sleep Better in Your Hotel Room Your body thrives on routine - even when you're far from home. Establishing a few relaxing nighttime rituals can help tell your brain, “It’s time for rest.” Some gentle go-tos: Foot soaks (a little hot water in the tub, a drop of essential oil, and voilà - you’ve got yourself a DIY spa moment). 🧖🏼♀️ Journaling to help clear your mind, reflect on your day, or note tomorrow’s plans so you don’t mentally spiral when your head hits the pillow. 📓 Herbal teas like chamomile, valerian root, or lemon balm to ease your nervous system and settle in. ☕️ Whether you’re in a sleek city suite or a cozy boutique stay, these rituals can help make any space feel like your own personal sanctuary. Sleep Well, Travel Beautifully Great sleep doesn’t have to be the missing piece of your travel puzzle. ✈️🧩 With a little intention and the right tools - whether it’s breathable layers, soothing teas, or a sleep mask - you can finally rest easy wherever you land. Planning ahead for better sleep not only helps you avoid jet lag and travel fatigue - it allows you to show up fully for the experiences that matter. When you’re well-rested, you’re more present, more energized, and ready to soak up every moment of your trip! So as you pack your bags, don’t forget to build rest into your travel routine. Treat it like a non-negotiable part of your itinerary - right up there with your passport and boarding pass. 🛂 Explore our Travel Essentials blog for comfort-first fashion and must-have accessories that support restful, stylish travel - because looking good and feeling good should go hand-in-hand. Need some more travel advice? Check out our other travel blogs! 10-DAY TRAVEL PACKING LIST BEST TRAVEL GIFTS: THOUGHTFUL IDEAS FOR FOODIE, ARTSY, OR OUTDOORSY WOMEN WHO LOVE TO TRAVEL WHAT TO PACK IN A CARRY-ON BAG FOR YOUR WORK TRIP, RESORT VACATION, OR CITY TOUR We hope this was helpful - as always blogs come out the first Friday of every month! Stay tuned for the next one on June 6th. In the meantime, keep up with us on social media and sign up for our newsletter to stay updated on all things APD!