Sleeping on a plane: how to arrive refreshed

Sleeping on a plane is difficult for the vast majority of passengers: uncomfortable position, constant light, relentless noise, cabin pressure. Yet some travellers arrive rested where others land exhausted. The difference rarely comes down to luck — it comes down to a few simple adjustments and the right equipment.

Why sleeping on a plane is difficult

Several physiological and environmental factors make sleep on a plane particularly challenging.

• Light — portholes let in daylight depending on the flight path, and cabin lighting often stays on for hours
• Noise — the constant background noise from the engines (approximately 85 dB in the cabin) keeps the nervous system in a state of light vigilance
• Position — falling asleep sitting upright, without lateral support, is unnatural for the human body
• Cabin pressure — air pressurised to the equivalent of 2,000 m altitude slightly reduces oxygenation and can cause a paradoxical fatigue that prevents you from falling asleep

The sleep mask for flying: essential

Light is the main obstacle to sleep on a plane. A travel sleep mask is the most effective accessory to address it — provided you choose the right one.

Generic masks distributed by airlines do the basic job but have limitations: synthetic fabric that becomes uncomfortable over time, straps that pull, imperfect light blocking at the nose.

A mulberry silk sleep mask changes the experience: the smooth surface doesn't rub against skin during hours of flight, the natural drape of silk blocks light better at the nose, and the adjustable strap stays comfortable even for side sleepers. Compact, lightweight, packaged in its own pouch — it slips into a carry-on without taking up space.

Reducing noise: earplugs or headphones

For noise, two options:

• Earplugs — passive reduction, unobtrusive, effective at cutting engine background noise. Choose foam earplugs (SNR 28–32 dB) for long-haul flights.
• Active noise-cancelling headphones — more effective on low frequencies (engine noise), but bulky and less suited to sleeping with your head on a headrest.

The combination of sleep mask + earplugs recreates the darkness and silence conditions that promote sleep onset — even at 10,000 metres altitude.

Position: maximising comfort with what you have

In economy class, a few adjustments make a real difference:

• Choose a window seat to have a natural lateral support
• Recline slightly (15 to 20°) rather than staying upright — a fully flat position not being possible, any recline helps
• Use an inflatable travel pillow around the neck to avoid micro-awakenings from your head falling forward
• Avoid crossing your legs — this position compresses circulation and generates discomfort after 30 to 40 minutes

Flight sleep kit: what to bring

An effective flight sleep kit doesn't need to be bulky. The essentials:

• A silk sleep mask — light, compact, comes in its own pouch
• Foam earplugs (to slip into the seat pocket)
• An inflatable travel pillow (optional depending on flight length)
• A light blanket or shawl — cabin temperature often drops on night flights

These four items fit in a small pouch and allow you to recreate the basic conditions for decent sleep, even on a 10-hour flight.

Jet lag: adapting your sleep before departure

For transatlantic or Asian flights, jet lag is a physiological reality. A few adjustments before departure reduce the impact:

• Shift your bedtime by 30 minutes per night in the right direction, 3 to 4 days before departure
• Avoid alcohol during the flight — it promotes drowsiness but deteriorates sleep quality and worsens dehydration
• Set your watch to the destination time at take-off and adjust your meals accordingly

Frequently asked questions about sleeping on a plane

Which sleep mask should I choose for flying?

A light mask with an adjustable strap without a hard buckle, and a soft material that doesn't heat up. Mulberry silk is ideal: it stays cool against the skin for hours, doesn't rub, and adapts to all positions. → See the Maison Noctya sleep mask

Should I take a sleeping pill to sleep on a plane?

It's generally not recommended without medical advice. Sleeping pills can cause deep sleep incompatible with managing an in-flight emergency, and some have side effects (confusion, disorientation) amplified by cabin pressure. Non-pharmaceutical methods (mask, earplugs, position) are sufficient for the vast majority of travellers.

How to avoid waking up with a backache on a plane?

Avoid staying in the same position for more than an hour. Get up to walk for a few minutes every 2 hours, perform some seated stretches (ankle rotations, lateral torso bends). An inflatable lumbar pillow can also relieve pressure on the lower back during prolonged sitting.

→ Discover the Maison Noctya silk sleep mask
→ Creating an evening ritual that works
→ All our sleep tips