We’ve all been there – hours spent in the air, struggling to get comfortable and wishing we could just fall asleep. 

Long-haul flights can be a real test of patience, especially when you’re trying to catch up on some well-needed sleep and battling jet lag while navigating cramped spaces and noisy cabins. 

But there’s no need to worry! We’ve got you covered with our top sleep essentials to help you snooze like a pro and make the most of your time in the sky.

What is a long-haul flight?

Any flight over six hours is classed as ‘long-haul’, usually crossing multiple time zones. These flights can be exciting (hello, tropical destinations!) but can also leave you feeling extremely jetlagged and exhausted. 

Want to know more about surviving one of these marathon journeys? Check out our blog on how to survive a long-haul flight for more tips.

Why is sleep important on a long-haul flight?

Sleeping on a long-haul flight isn’t just a luxury; it’s essential to make your journey more comfortable and less stressful. And getting quality rest can work wonders for your mind and body, too — especially when you’re heading to a new destination. 

But why should sleep be at the top of your travel priorities?

• It helps combat jetlag — Getting enough sleep on a long-haul flight can really help you adjust to new time zones, and it’s one of the best ways to avoid the dreaded jetlag!
  
  
• It helps regulate your mood — Sleep also plays a key role in regulating your mood. After a long-haul flight, the last thing you want is to feel irritable and out of sorts. A little rest on the plane can help keep you calm and collected throughout your trip.
  
  
• Supports your overall health — Sleep helps boost your immune system and keep your body running smoothly. Studies show that people who don’t get enough sleep are more likely to get sick after being exposed to viruses like the common cold. When you sleep on a flight, you’re giving your body the time it needs to recharge, which is a must-have for staying healthy throughout your travels.
  
  
• Increases your comfort on a flight — Comfort is key on long-haul flights, and getting some shut-eye is a great way to feel more comfortable during the journey. Sleeping helps you avoid the stiff necks and aching backs that come with being stuck in one position for hours on end.
  
  
• It improves your travel experience — Simply put, getting good sleep improves the overall quality of your journey. When you’re well-rested, your journey becomes a lot more enjoyable, and you’re much more likely to arrive at your destination feeling energised and ready for any adventure.

Top 10 long-haul flight sleep essentials

Let’s dive into the top essentials you’ll want to pack to make your in-flight snooze as smooth as possible.

1. Trtl Travel Pillow

Of course, we had to start with the Trtl Travel Pillow! Unlike your traditional U-shaped neck pillows, the Trtl Pillow uses a unique design that wraps around the neck, providing support where you need it most — at the back of the neck. This gives you the perfect balance of support and comfort, meaning you can rest without worrying about waking up sore and stiff.

Whether you’re dozing off while watching the in-flight entertainment or trying to catch some shut-eye, our Trtl Pillow is lightweight, compact, and easy to pack, making it the ultimate travel companion.

2. Earplugs

On a long flight, sounds from other passengers or just the hum of the plane can make it difficult to relax and fall asleep. That’s where a good pair of earplugs comes in. Not only do they block out the roar of the engine, but they also help reduce the chatter of the people around you that could disturb your sleep. 

By creating a quieter, more peaceful environment, earplugs can help you ease into sleep much more easily. Look for a pair that’s comfortable for long wear, preferably ones that mould to the shape of your ear for a snug, noise-blocking fit.

3. Glimpse Sleep Mask

There’s nothing worse than trying to sleep while bright cabin lights are flickering above you or the sun is streaming through the window when you’re trying to take a nap. A sleep mask is your ticket to a restful flight, making sure that your environment stays dark, relaxing, and a great setting for sleep.

Our Glimpse Sleep Mask takes this to the next level with its soft, adjustable fit, meaning you get a proper blackout without feeling uncomfortable. Being in complete darkness will signal to your brain that it’s time to rest, even if it’s the middle of the day! It’s the easiest way to create your own sleep sanctuary, no matter where you are on the plane.

4. Portable charger

When you’re settling in for a long flight, the last thing you want is for your phone, tablet, or any other device to run out of battery. A portable charger is a lifesaver, keeping your entertainment options full of juice — whether you’re watching a movie, listening to a podcast or reading an e-book to pass the time. 

But a portable charger isn’t just for entertainment, it’s more about peace of mind. Charging up these devices also means you’ll have access to your travel apps, boarding passes, and other essentials when you need them (like maps!).

5. Compression socks

Compression socks aren’t just for athletes — they’re a must for any long-haul flight. These socks help improve circulation by applying gentle pressure to your legs and feet, which can reduce swelling and the risk of deep vein thrombosis (DVT). This is especially important when you’re sitting for long periods of time without moving like you would on a flight. 

Our Trtl Compression Socks are made with COOLMAX® and knitted with LYCRA® for a comfortable fit and experience. The gentle compression of 15-21mmHg reduces swelling and promotes circulation in your lower legs without feeling uncomfortable.

Want to read more? Check out our blog for everything there is to know about compression socks.

6. Lip balm

Hydrated lips make all the difference when you want to feel fresh once you’ve landed! The dry air in the cabin can wreak havoc on your skin, and lips are often the first to feel it. A good lip balm is a must-have to keep your lips moisturised and protected from the harsh cabin environment. 

Whether you’re planning to sleep for hours or just need to keep your lips soft during the flight, a nourishing lip balm will help prevent dryness and chapping. It’s also a good idea to choose one with SPF if you’ll be flying during the daytime, as the sun's rays can still be harsh through the windows.

7. Mini Wrap Travel Blanket

You might not always get the thick, cosy blankets you need to sleep soundly on a flight, so it’s a good idea to bring your own — and our Mini Wrap Travel Blanket can do just the trick. 

Our travel blanket is quilted, meaning you'll stay warm and comfortable while you rest. It also has a special secure pocket that lets you keep your valuables close even when you’re asleep. It’s small enough to fit in your carry-on, with a handy travel case making it easy to roll back up once you’re done. 

Whether you’re snoozing or just relaxing on your flight, having a comfy blanket helps create an environment where you can truly unwind and rest.

8. Noise-cancelling headphones

If you’re serious about getting quality sleep on your flight, noise-cancelling headphones are essential. They use technology to block out ambient noise, from the hum of the engines to the chatter of fellow passengers, allowing you to enjoy some peace and quiet. 

From calming music to white noise to enjoying the silence, these headphones can help you relax and drift off much more easily. They’re especially great for those sensitive to noise, and with their snug fit, you’ll barely notice them as you doze off.

9. Flask



Flying often means relying on the flight attendants for water, and this can be a hassle when you’re trying to sleep. Our trusty Flask allows you to carry your own water, meaning you can hydrate whenever you need to. It is worth noting that flasks or reusable bottles can only be brought through airport security if they’re empty, so you’ll need to find a refill station once you’ve made it through! 

Plus, keeping dehydrated during long flights is essential to combat fatigue and maintain your energy levels — there’s nothing worse than coming off a flight and feeling groggy. 

Our flask features a handy clip, meaning you can attach it to your bag and keep it within easy reach. It also has a secure, leak-proof lid, so you won’t find any accidental spillages in your luggage.

10. Foot Hammock

Ever wish you could stretch your legs or elevate your feet during a long flight? Well, look no further than our Foot Hammock. 

This clever travel accessory attaches to the seat in front of you, allowing you to rest your feet in a relaxed and elevated position — perfect for sleeping! This can also help improve circulation, reduce swelling in your feet and legs, and keep you comfortable for long periods of time. 

Our Foot Hammock is topped with soft, anti-static microfibre fabric for extra comfort and less chance of static shocks! It also has a double layer of hand-quilted panels, giving you a soft surface to rest your feet on, while the deep-cushioned, high-density thick foam padding provides great support.

Out top tips for better sleep on a plane

Getting the right gear is essential, but there’s also some simple tips that can help you sleep better when you’re on a flight:

• Choose your seat wisely — When possible, pick a seat that suits your sleeping needs. Window seats are great for leaning against the side of the plane and avoiding any disturbances, while aisle seats offer more space to stretch out and make it easier to move around. Both have their perks; just make sure to choose the seat that makes you feel the most comfortable.
  
  
• Wear comfortable clothing — Opt for loose, comfy clothing to help you relax and sleep better. Avoid tight clothes or shoes that pinch, as they can restrict your movement and make it harder to settle in. Layer up so you can adjust easily to any temperature changes throughout the flight, keeping you cosy no matter what.
  
  
• Stay hydrated — Dehydration can leave you feeling sluggish, so make sure to drink plenty of water during your flight. Staying hydrated can also prevent headaches from the pressure in the cabin, making it easier to fall asleep.
  
  
• Move around the plane — Stretch your legs and take short walks up and down the aisle to keep your body from getting stiff. Regular movement reduces swelling, improves circulation, and makes it easier to relax and get some good rest.

Should you adjust your sleep schedule before a long-haul flight?

If you’re flying across multiple time zones, it can be helpful to start adjusting your sleep schedule a few days before your flight. By gradually shifting the time you go to bed and when you wake up to match the time zone of your destination, you can ease into your new schedule — and reduce the shock to your system when you arrive!

This doesn’t mean making drastic changes; small, gradual adjustments — say 30 minutes earlier or later each day — can make a big difference.

Get your long-haul flight essentials covered with Trtl Travel

With the right preparation and essentials, your long-haul flight can be a breeze. From the Trtl Travel Pillow to noise-cancelling headphones, these must-have sleep essentials will help you get the rest you need to arrive at your destination feeling refreshed.

For more about everything there is to know about travel, from the 10 things you need to do before a holiday to tips for staying safe when you’re abroad, take a look at the Trtl Blog.