I struggle to sleep on planes, but these seasoned travelers say it’s possible. Here’s how

 

Quick picks

So you don't wake up with neck pain: Cabeau Evolution S3 Neck Pillow

Earbuds optimized for sleep: Ozlo Sleepbuds

If the cabin feels like a freezer: Rumpl Travel Puffy Blanket

In-air blackout curtains: Manta Pro Sleep Mask

For peak coziness: Hoka Essential Hoodie

This article is a part of CNN Underscored’s Guide to Sleep, a weeklong focus on everything you need to sleep better. We’ll be featuring new products, tips and exclusive deals all week, so check in every morning to see what’s new.

I never learned how to sleep during a flight. Downing a complimentary beer helps me unwind, but it also makes me dehydrated and woozy. Podcasts about the Roman empire, dry novels and in-flight popcorn flicks are soothing, but even then shut-eye eludes me, so I consulted sleep specialists, travel gear experts and Underscored editors to learn how to sleep on a plane.

The bad news is there’s no magic bullet, especially if you’re stuck between a snorer and a wailing baby. That said, this guide has all the products you’ll need to make air travel comfortable enough that you can sleep (almost) anywhere.

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The best sleepwear may be no sleepwear. Here’s what experts say

 

By

Lily Hautau

Apr 9, 2026

These 4 tricks could help you make the most of your circadian rhythm.

2:43

If you have ever tossed and turned under heavy blankets, you’ve felt firsthand how being too warm can wreck your sleep.

“Temperature is one of the most underappreciated factors in sleep,” said Joseph Dzierzewski, senior vice president of research and scientific affairs at the National Sleep Foundation. “We often hear about light, screens and stress, but even modest changes in temperature and airflow can influence how quickly you fall asleep and how deeply you stay asleep.”

Your core body temperature naturally drops by about 1 to 2 degrees Fahrenheit (about 0.6 to 1 degree Celsius) to fall asleep, he said, and if that cooling process is disrupted even slightly, sleep can become more fragmented and less restorative.

The most important thing is creating what Dzierzewski calls a comfortable sleep microclimate, in which your body isn’t trapping heat between your skin, sleepwear and bedding.

“For some people, that may mean sleeping naked or with minimal clothing; for others, lightweight, moisture-wicking fabrics work well,” he said. The goal is to feel comfortable and secure while helping your body cool naturally.

Sleeping in a cool room can make for a preferred microclimate, experts said. 

Kevin C Moore/Image Source/Getty Images

For Brian Diva Cox in Portland, Oregon, that microclimate is easiest to achieve without pajamas. He said sleeping naked became a nightly habit in his teens and, while it’s more occasional now as an adult, he still does it when he wants to prioritize comfort and recovery — especially on nights when time is short.

“I wake up refreshed,” he said, adding that he invariably has energy and his smart watch’s sleep chart shows his improved sleep quality the next day.

Whether you ditch your pajamas or simply switch to lighter layers, reducing insulation can make it easier for your body to release heat. Interestingly, Dzierzewski also noted that warming the hands and feet before bed can help the body release heat more efficiently and fall asleep faster. For people who naturally have cold extremities, keeping them comfortably warm during sleep can also help maintain more stable sleep.

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Socks could really improve your sleep, experts say

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How much moisture there is in the air matters, too.

“High humidity limits your body’s ability to cool itself through sweat,” he said, so using breathable, moisture-wicking materials in mattresses, bedding and sleepwear can all help your body offload the heat.

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