This Seat Mistake Could Be Ruining Your Sleep on Planes

There’s actually a method behind snagging the right plane seat to get some much-needed sleep. According to Sherry Peters, an international flight attendant of 27 years and founder of Atlas & Wild who worked with Sleepy’s, choosing the aisle, middle or window seat may have a greater impact on your sleep than you think.

Peters names the window seat as the ideal spot for the most restful sleep on a plane (for those who can get any sleep at all onboard). Why? Window passengers can control light by raising or lowering the shade, reduce noise by being farthest from the aisle, lean against the wall for a headrest and avoid repeated disruptions.

For instance, aisle seats see constant foot traffic, lavatory doors slamming, people lining up for the bathroom and frequent crew activity. In other words, the biggest factor impacting sleep on a plane, according to Peters, is control, not comfort.

Peters also offers some seat hacks for better sleep on planes:

Create a “Seat Sleep Zone”

Use whatever is around you to minimize distractions and create a more enclosed space.

Leaning v. Pillow Placement

While most travelers lean against the window, Peters recommends adding pillow support to keep the neck aligned.

Close the Shade

The minute you sit down, close the shade to signal your brain that it’s time to sleep.

Use Recline Strategically

Minor reclines can improve comfort greatly. You don’t necessarily need to fully recline to achieve optimal positioning for sleep.

Armrest and Lean Positioning

Subtle shifts in how you sit can alter everything else, including your seat. Peters finds leaning slightly toward the window and supporting her arm allows her shoulders and neck to relax.