December 27, 2025 | 06:18 pm
TEMPO.CO, Jakarta - Long-distance flights can be physically demanding, especially when it comes to getting quality sleep. While some passengers manage to fall asleep as soon as they settle into their seats, many others struggle to rest comfortably during hours in the air.
Fortunately, a few practical adjustments can make a significant difference. Shayne Fitz-Coy, a travel expert from Rustic Pathways, a youth-focused travel company, shares simple yet effective tips to help travelers sleep better on long-haul flights. Here are some of his practical recommendations.
Choose the Right Seat
Seat selection plays a key role in in-flight comfort. Fitz-Coy recommends choosing a window seat whenever possible.
“It provides a solid surface to lean against while sleeping and gives you control over the window shade, allowing you to create a darker environment,” she told Travel + Leisure.
If a window seat is unavailable, an aisle seat can still work. Fitz-Coy suggests making use of the aisle armrest as additional support for your head or upper body, especially since aisle seats offer more freedom to adjust your position.
“Since you have easy access to the aisle, you can use the aisle armrest as additional support for your head or upper body while sleeping.”
Loosen Your Shoes
Comfort does not stop at seating. Fitz-Coy advises travelers to loosen their shoelaces before sleeping.
Wearing tight shoes for extended periods can press on nerves and restrict blood circulation to the feet, potentially causing numbness and discomfort.
“Loosening laces on the plane can help reduce any discomfort and help maintain healthy circulation, which can therefore help you sleep for longer,” she said.
Keep Your Legs Uncrossed
Another simple but often overlooked tip is to avoid crossing your legs while seated. Sitting with crossed legs can restrict blood flow on one side of the body and place extra strain on the lower back.
“Sitting cross-legged limits blood flow on one half of your body, which places extra stress on your lower spine,” Fitz-Coy said. “This can make you uncomfortable and wake you up, therefore disrupting your sleep.”
Skip Alcohol and Caffeine
Although a glass of wine or a cup of coffee may seem tempting during a long flight, Fitz-Coy advises avoiding both. Alcohol and caffeine can interfere with sleep quality, especially on overnight journeys.
While alcohol may initially make you feel drowsy, it reduces time spent in the rapid eye movement (REM) stage of sleep.
It can be tempting to have an alcoholic drink before your flight, either to start celebrating your holiday at the airport or to help calm any pre-flight nerves,” he said.
“However, drinking alcohol actually lowers the quality of your sleep as you spend less time in the rapid eye movement (REM) stage, which can make you feel more tired when you wake up.”
Pack Sleep Essentials
Beyond posture and diet, preparation is key. Travelers are encouraged to bring simple carry-on items that promote rest, such as an eye mask, a neck pillow, and noise-canceling headphones or earbuds.
With the right planning and a few mindful adjustments, long-haul flights do not have to mean hours of sleepless discomfort. A better rest in the air can make a noticeable difference upon arrival.
Read: Flying with Kids During Year-End Holidays? Here's How to Make It Easier
Click here to get the latest news updates from Tempo on Google News
Severe US Winter Storm Grounds Thousands of Flights Amid Holiday Rush
1 jam lalu
A total of 1,581 flights within, to, or from the United States were canceled, while 6,883 flights were delayed as of 04:00 PM Eastern Time on Friday,
Airlines With the Highest Flight Delay Rates
2 hari lalu
According to Flighty, the total waiting time due to delays from all airlines reached 1.4 million hours, or 161 years.
Indonesian Airports Record 3.4 Million Passengers for Year-End Holidays
4 hari lalu
On the first day of the Christmas holiday peak, 25, there were 3,738 flights with 517 thousand passengers.
Flying with Kids During Year-End Holidays? Here's How to Make It Easier
5 hari lalu
Flying with kids during the holiday season? A flight attendant shares tips to keep young travelers happy and parents stress-free.
Flights Canceled in UAE as Overnight Downpours Turn to Floods
6 hari lalu
Emirates airline canceled 13 flights on Friday, and there were also delays and cancellations at the nearby Sharjah airport.
6 Oldest Airports in Europe Still in Operation Today
7 hari lalu
The oldest airports in Europe reveal that the continent's skies have been shaped by not just millions of passengers, but also a long-standing heritage
Rat on Board Forces KLM Flight to Aruba to Be Canceled
9 hari lalu
KLM Royal Dutch Airlines recently experienced an unpleasant incident. A flight to a holiday destination turned into a nightmare due to a rat.
Indonesia's Citilink Offers Up to 17% Discount on Flights for Year-End Holidays
10 hari lalu
Citilink will operate alongside 96 aircraft, serving a total of 7,734 flights on domestic and international routes throughout the year-end holiday.
Citilink Launches Daily Direct Jakarta-Bangkok Flights
12 hari lalu
The Citilink Jakarta-Bangkok flights will utilize an Airbus A320 aircraft.
When Should You Really Book Airline Tickets for the Best Deals?
14 hari lalu
While airline ticket prices remain highly fluid, understanding timing, flexibility, and booking strategies can make a noticeable difference.
