Expert Tips for Older Women to Sleep Better on an Overnight Flight

How to prepare for a good night’s sleep on an overnight flight

Sleeping on a plane in the best of conditions (in a comfy First Class pod) can be challenging. Finding a comfortable, sustainable sleep position in Economy seating is an exercise in squirming frustration. Wherever you’re seated, there are some things you can do to ensure better rest, if not a full sleep cycle on an overnight flight.

1. Don’t take a prescription sleep aid (eg. Benzos or Ambien)

“As a health and wellness coach, I’m against prescription sleep aids,” Robins says. “People want to get on a plane and take an Ambien or anti-anxiety meds. Maybe these are prescriptions or maybe they keep a bottle and take one every once in a while. I caution against doing that on a plane. There are so many things that can go wrong. Take melatonin instead.”

2. Don’t drink alcohol or binge-watch movies

“You want to limit your alcohol consumption on flights. Alochol is a big sleep buster, and it messes not only with your blood sugar but with your REM sleep when you have it before bed,” Robins says. “I know people like to have a drink to relax on a plane. If you want to have a glass when you get on the flight, maybe three hours or so before you would naturally go to sleep, great. But I wouldn’t have much more. It’s going to dehydrate you. It’s going to affect your sleep. It’s goiong to make you feel worse when you land.”

Same goes for watching movies on repeat. The blue light of electronics and the mental stimulation won’t do you any favours in the sleep department. Watch one movie in the early leg of an overnight flight and switch to reading (in night mode if you’re reading on a reader or tablet, and wear blue light blockers).

3. Drink 8 oz of water for every hour on the flight

Ditch the booze in favour of water. It helps keep you hydrated – key for air travel, which tends to dehydrate you. But be sure to stop drinking three hours or so before you would naturally fall asleep to avoid having to wake up and use the restroom. Be sure to drink more water upon waking near the end of your flight.

4. Create a sleep sanctuary in your seat

Eat your dinner, brush your teeth, and get cozy. Whatever is in your sleep routine at home, keep it up on the plane. Do you listen to music, or an audiobook? Do you meditate? Bring that in to your in-flight wind-down.

“I’ve got to be able to block out the light, so I bring a sleep mask,” Robins says. “I’ve got to be able to block out the noise – so I bring noise cancelling headphones or earplugs to get sleep on an overnight flight. I also really need a weighted blanket on me, so I bring a heavy, warm coat. I get cold on airplanes, so it kills two birds with one stone. If I can do those three things and take a melatonin, I can typically knock off for six hours, which is about all I can do on a flight.”  (Find recommended earplugs/noise-cancelling headphones and a sleeping mask here.)

Editor’s note: This article was originally written in 2020 and updated in 2025.