In the realm of aerial exploration, cabin crew members have witnessed it all and possess a wealth of knowledge about the ins and outs of air travel. They’ve honed the art of flying, even amidst the mundane aspects of modern commercial air travel. So when they reveal their personal techniques for achieving rest aboard an aircraft, it’s an invaluable lesson worth noting.
Whether you’re preparing for a late-night flight, embarking on an international journey, or simply aiming for a quick nap on a shorter flight, here are the practical strategies employed by cabin crew members themselves to find repose at 30,000 feet.
One straightforward method to enhance your in-flight rest is to dress the part. “I highly suggest wearing layers when traveling to facilitate sleep,” explains Katie Storck, a Southwest Airlines crew member with over a decade of experience. “Airplane temperatures can vary drastically, so you can snuggle up with a sweatshirt or remove it if the plane’s too warm during the summer months.”
A sweatshirt or a large shawl can serve as both a makeshift blanket and pillow, and cozy joggers and socks contribute to a more relaxed state of sleep. Opting for slip-on shoes is also a clever choice, allowing you to easily remove them mid-flight.
Storck is a steadfast advocate for investing in the right equipment, particularly when it comes to neck support. “The inexpensive ones are not worth the investment,” she emphasizes, suggesting the purchase of a high-quality pillow that withstands the rigors of frequent travel. “When I travel as a passenger, I put on my headphones, secure the neck pillow, and can fall asleep and wake up without discomfort from an unnatural neck position,” she adds.
An additional innovation: blackout sleep masks. Andrea Davis, a Delta Airlines crew member based in Atlanta, Georgia, is a devotee of a weighted mask that not only shields light but also aids in relaxation. “The weighted beads within the mask can assist in falling asleep more quickly, particularly when adapting to new time zones while traveling,” she asserts.
Storck has also recently found a sleep mask with integrated Bluetooth technology, which creates an entirely secluded sleeping environment.
Even if your seatmate is engrossed in reality TV without headphones, you can still find your peace. “Being able to block out the plane’s noise is beneficial,” notes Storck. “I always recommend listening to calming music through earbuds or masks.”
Davis prefers earplugs for a more straightforward approach: “Flight attendants will try their best to reduce noise, but having earplugs on hand is a good precaution,” she says.
Noise-cancelling headphones are a favorite among frequent flyers for a valid reason. Paired with white noise, meditation tracks, or your preferred sleep playlist, they provide an instant sanctuary of rest, regardless of cabin noise levels.
Sleep timing is just as crucial as sleep quality, especially on extended international flights. If your objective is to adjust to the destination’s time zone, aim to stay awake until it’s bedtime there, even if it means enduring the early hours of your flight. Then, sleep strategically to help reset your body’s internal clock. (Apps like Timeshifter can guide you through the process.)
For those struggling to sleep when their minds are still set on the morning, some travelers swear by melatonin supplements or soothing teas. However, it’s best to avoid alcohol and caffeine, as both can disrupt your rest.
When available, opt for a window seat to lean against the fuselage and minimize disturbances from seatmates moving around. A bonus is that you have control over the window shade. For those of shorter stature, propping your feet on a carry-on can help reduce leg swelling and enhance comfort. Taller passengers may find bulkhead or exit-row seats with extra legroom more advantageous.
In the event that you don’t secure a prime seat, make the most of what you have. “Supporting your neck while sleeping upright can help you get some much-needed rest,” advises Storck. She recommends buckling your seatbelt over a blanket to prevent cabin crew from waking you for safety checks.
Establishing a consistent pre-sleep routine—just as you would at home—can signal your body to wind down. This could involve putting on an eye mask, starting a calming podcast, or sipping water or herbal tea. Dimming your personal light and storing your tray table also signal to your brain that it’s time to wind down. “Ensuring you’re as comfortable as possible will help you relax and sleep more easily,” says Storck.
