Why I Never Sleep on Flights (And What I Do Instead)

Sleeping on planes is an elusive goal I never achieve when flying.

Science might say it’s the low humidity and air pressure, lack of consistent temperature, or the loud plane noise that affects my ability to nod off. Travel experts might point to the size and lack of comfort with many economy plane seats. My therapist (and my anxiety) would probably tell me it’s my fear of turbulence that puts my body into fight or flight when flying, making it tough to relax and fall asleep.

But even as a person of smaller stature or even when flying in fancier cabins and seats, I’ve still struggled to sleep on planes. Regardless of the reason, I never catch any shut-eye when flying, which turns me into a zombie after red-eye flights and makes my jet lag worse. I’ve given up hope I’ll be one of those people who simply conks out during takeoff or is able to stay asleep during severe turbulence (like my son, who I’m sure could sleep through a tornado).

The good news? There are other things I can do while flying instead of sleeping — some of which are more restorative than others. In this article, I’ll dig into exactly what I do (and what I don’t do) instead of sleeping on airplanes.

What I Do Instead of Sleeping on Flights

1. Set Up My Own Entertainment

If the inflight entertainment on my aircraft is working, that’s fantastic. I’ll gladly watch a new movie, but I always come prepared with my own shows, e-books, and podcasts downloaded.

I live in Europe and frequently fly short-haul flights on planes that I know won’t come with IFE screens, so I always have a running set of Netflix shows, Kindle books, and Spotify podcasts ready to go. In a pinch, even just looking out the window can pass the time, especially if you’re flying over some cool scenery.

Needless to say, noise-canceling earbuds or headphones are a major plus here.

2. Meditate and Relax

Sometimes, just closing my eyes and listening to calming music or meditations can be nearly as restorative as a nap. Before a flight, I download relaxing music and meditations from the Insight Timer app that I know will soothe my flying nerves or at least get me as close to sleep as possible.

When sleep just won’t come on a long-haul or overnight flight, I aim to have a dark environment, avoid bright light from screens, and relax, which I hope can regulate my circadian rhythms and better manage jet lag even though I’m not actually sleeping. Doing box breathing (inhaling for 4, holding for 4, exhaling for 4, holding for 4) always keeps me calm and staves off anxiety, especially during turbulence, in lieu of sleeping.

It helps a lot to have the right neck pillow, and eye mask. I also do my research ahead of time and reserve the best seats I can ahead of the flight, even paying for extra legroom on budget airlines.

3. Delete Photos and Videos From My Phone

I can somehow never find a good time to organize and regulate my phone’s photo and video gallery except when my phone is in airplane mode, and I can’t really do anything else on my phone since I’m not connected to the internet.

Deleting photos and videos I don’t need that are clogging up my precious phone space is something I now do on nearly every flight, even if just for a few minutes.

4. Get Up and Move Around

I’ve only known 1 person who’s had a blood clot on a plane, and her experience sounded awful. Having a blood clot while flying is something I hope to never go through. According to Thrombosis.org, only 1 in 4,600 people will have a blood clot within 4 weeks of a flight, which means it’s unlikely. Medically, my odds are good, as I don’t meet many of the risk factors of getting one. Still, moving around makes me feel good, especially on long flights.

I may look a little silly trying to do stretches in the galley on a long-haul flight or furiously circling my ankles on a short-haul flight, but I always feel better after some light movement.

5. Drink Water

Running to the lav is annoying, but I always try to hydrate when flying. It makes me feel healthier on the plane, helps me adjust to new time zones better, and hydrates my skin. It also helps with bloating and discomfort during and after flying.

Don’t worry, I always get an aisle seat, so you won’t have to get up for me.

What I Don’t Do Instead of Sleeping on Flights

I’m not judging here, but these are some things I try not to do on flights, even when I can’t sleep. You do you, but hear me out.

1. Connect to Wi-Fi or Work

I know that, occasionally, inflight Wi-Fi can be a lifesaver (one of the few times I connected, I was alerted that the offer I put in on my home was accepted), but I try not to connect, if possible. As a remote freelance worker, I’m not able to disconnect very often.

I try to take flights as an opportunity to put my devices in airplane mode and enjoy the solitude or the travel with friends and family. Plus, inflight Wi-Fi is notorious for being slow or not connecting properly, so if I don’t bother in the first place, I won’t have to deal with the frustration.

The same goes for working. Unless I’m on an important business trip or have a major deadline, I try to escape the grind for a few hours.

2. Drink Alcohol or Take Sleeping Pills

Many people in my life have carefully curated flying routines that involve prescription medicine and alcohol, allowing them to time falling asleep just right and, somehow, waking up just before landing.

Unfortunately, booze on airplanes gives me headaches, and taking meds while flying often makes me nauseous. Plus, after reading about the weird things people have done on planes after taking certain anxiety or sleeping medications makes me take a hard pass on any mind- or body-altering substances.

Since I often fly with my preschooler, I need to be alert in case he needs something. I also want to be fully present and alert if there’s a situation or emergency. Yes, this is unlikely, but having all my wits about me makes me feel better when flying.

3. Do Things That Disrupt Others

You’re welcome: I won’t be talking loudly or shouting, clipping my nails, or taking my socks off on a plane. I won’t change a baby on a tray table, touch other passengers or flight attendants, put my feet or hair on other people’s seats or spaces, cause a scene, or be rude to anyone.

These are all things I’ve personally seen other passengers do, which, most of can agree, are wholly inappropriate. Yes, I could probably use a manicure, but no, I won’t be doing it midflight, regardless of whether or not I can fall asleep.

4. Eat Plane Food

Unless it’s caviar on Emirates First or I’m on a 15-hour flight, I try to skip eating or at least overeating on planes. Plane food isn’t usually very healthy or tasty, and it’s often high in salt. It usually makes me feel bloated and uncomfortable.

I either fast on planes or bring my own food or snacks, healthy items like nuts or fruit. Alternatively, I may try to eat before flying, which is where lounge access comes in handy. The cuisine in these lounges is relatively healthy and tasty, so I try to eat there so I don’t have to eat on board.

I’m able to consistently access airport lounges in my home airport, Madrid Barajas (MAD). I can even hit up the lounge when flying a budget airline like Ryanair because I can go to Sala VIP Aena lounges with the Priority Pass membership that I can enroll in thanks to my Chase Sapphire Reserve^®.

Final Thoughts

Yes, sleep is nearly impossible for me on planes. If I manage to doze off once every few years, it’s a miracle.

Still, I do everything I possibly can to stay comfortable so that I can at least give myself a chance — or just have a nicer flight. I ensure I always have noise-canceling earbuds, a neck pillow, and an eye mask if the flight is long. I always choose my seats ahead of time to ensure I can control my environment to the best of my ability. If I’m flying a low-cost carrier, I often pay to reserve a seat, choosing one with extra legroom.

I may have circles under my eyes after my flight, but hopefully I’ll be well-read, calm, and free of blood clots.