Set realistic expectations
On a two or three hour European flight, you are unlikely to get a full night's sleep, and that is fine. The aim is a good-quality nap: thirty to ninety minutes of rest that takes the edge off an early start or a long day. With the right setup, even light sleepers can manage it.
Timing helps. If you know you want to sleep, avoid caffeine for a few hours before the flight and try not to get too engrossed in a screen once on board.
Choose your seat wisely
A window seat is the classic choice for sleepers. You have a wall to lean on, nobody needs to climb over you, and you control the window blind. Seats away from the galleys and toilets tend to be quieter, with less foot traffic. If you have a choice, sit towards the front of the cabin, where engine noise can be lower on many aircraft.
Check in early or choose a fare with seat selection if a good seat matters to you. Classic fares on AeroVista include seat choice.
Build a small sleep kit
Three items make the biggest difference. An eye mask blocks cabin lights and sunlight. Earplugs or noise-cancelling headphones reduce engine hum and conversation. A supportive travel pillow stops your head from dropping forward, which is what usually wakes people. Pillows that support the chin and sides of the neck tend to work better than the traditional horseshoe on its own.
Layers help with temperature. Cabins can feel cool once the lights dim, so a scarf, hoodie or light jumper that doubles as a blanket is worth packing.
Settle in properly
Once you have boarded, fasten your seatbelt over your blanket or jumper so the crew can see it without waking you. Recline slightly if your seat allows, glancing back first out of courtesy. Rest your feet flat or on your bag under the seat in front if there is room, and keep your phone on silent.
Try a simple breathing pattern, such as slow breaths in through the nose and longer breaths out. Even if you do not fall fully asleep, resting with your eyes closed is restorative.
When you wake, give yourself a few minutes before standing up. Drink some water, stretch your legs and let your eyes adjust to the light.
Good to know
- Choose a window seat away from galleys and toilets.
- Fasten your seatbelt over your blanket so the crew do not need to wake you.
- Pack an eye mask, earplugs and a supportive pillow.