Sleeping on a plane is one of life’s great myths. Right up there with “they’ll eat anything on holiday” and “we’ll travel light this time”.
Whether you’re flying solo with a smug eye mask or wedged between a toddler and a juice-spilling armrest gremlin, getting some shut-eye at 35,000 feet is possible. Not guaranteed – but possible.
Here’s how London mums do it.
First Things First: Pick Your Seat Like a Strategist
Where you sit can make or break any hope of sleep.
Window seat:
The holy grail. Something to lean against, control of the blind, and zero risk of being climbed over every 20 minutes. If sleep is the goal, this is your seat.
Middle seat:
Hard mode. If you’re here, claim both armrests (it’s international plane law), put everything in the overhead locker and bring a decent neck pillow. Survival tactics apply.
Aisle seat:
Great if you’ll be up and down with kids, loo trips or pacing a baby. Less great if you want uninterrupted sleep, because someone will need to squeeze past you.
London mum tip: avoid seats near toilets unless you enjoy queue ambience and flushing sound effects.
Dress for Sleep, Not for Instagram
Planes are not fashion shows. No one is judging your elasticated waistband – and if they are, they don’t have kids.
- Loosen shoes or ditch laces entirely
- Soft layers over stiff jeans
- No belts digging into your stomach
- Compression socks if it’s a long flight (future-you will be grateful)
Basically: dress like you’re aiming for a nap on the sofa, not a catwalk.
Skip the Wine (Yes, Really)
That “one glass to relax” is a lie we tell ourselves. Alcohol and caffeine mess with sleep, dry you out and leave you feeling worse when you wake up – especially on long-haul flights.
Water is boring, yes. But boring people sleep better.
Don’t Pretzel Yourself
Crossed legs, twisted spines and half-slouched positions might feel fine at first, but they’ll wake you up later.
Keep feet flat, legs uncrossed, stretch occasionally and wiggle toes like a classy in-flight yoga session. Circulation = comfort = longer sleep.
Bring a Proper Sleep Kit
Your airline-issued paper-thin pillow does not count.
Pack:
- Eye mask (planes are allergic to darkness)
- Neck pillow (memory foam if possible)
- Noise-cancelling headphones or earplugs
- A big scarf that doubles as a blanket
You want to trick your body into thinking this is a controlled environment. Fake it till you snooze it.
Now… The Big One: Getting Kids to Sleep on a Plane
Will it work every time? Absolutely not. But these tips help.
Babies (0–18 months): Embrace the Chaos
- Feed during take-off or landing (ears + comfort)
- Bring familiar smells: muslin, blanket, cuddly toy
- Baby carrier = magic sleep device
- Forget schedules – aim for “calm and fed”
If they sleep on you, congratulations. You’re trapped, but victorious.
Toddlers (18 months–3 years): Tire Them Out
- Airport walking, running, climbing before boarding
- Snacks ready (non-sugary, non-crumb apocalypse)
- Favourite comfort item is non-negotiable
- Dim screens before sleep time
Once full and exhausted, they may surrender.
Preschool & Early Primary (4–7 years): Routine Is Everything
- Story before sleep, just like at home
- Eye mask = novelty = compliance
- Explain “quiet plane sleep” beforehand
- Let them choose their sleep set-up (control matters)
They love feeling grown-up — use it.
Older Kids & Tweens: Independence Wins
- Neck pillow + hoodie = instant cocoon
- Audiobooks or calm playlists
- Let them manage their own sleep kit
- Don’t force it — quiet rest still counts
Even closing eyes for 20 minutes helps.
Teenagers: Honestly? They’ll be fine
They’ll either sleep instantly or stay awake watching something questionable. Both outcomes are acceptable.
London Mum reality check
Will everyone sleep beautifully, wake refreshed and exit the plane smiling? Unlikely.
Will someone sleep? Probably.
Will that someone sometimes be you? Miracles do happen.
Lower expectations, higher preparation – and always pack one more snack than you think you need.
Safe travels!
Monica Costa founded London Mums in September 2006 after her son Diego’s birth together with a group of mothers who felt the need of meeting up regularly to share the challenges and joys of motherhood in metropolitan and multicultural London. London Mums is the FREE and independent peer support group for mums and mumpreneurs based in London https://www.londonmumsmagazine.com and you can connect on Twitter @londonmums
