Long-haul flights are inevitable for many travelers, whether it’s a business trip, family vacation, or adventure overseas. But hours in the sky can feel endless if you can’t get comfortable or catch quality sleep. The right seat can make a huge difference—not just for comfort, but for arriving feeling rested and ready to go.

Here’s how to choose the best airplane seat for sleeping on long-haul flights.

Why Seat Choice Matters for Sleep

Sleep on a plane isn’t the same as sleep in a bed. You’re confined, often surrounded by noise, movement, and bright lights. The right seat reduces interruptions and helps your body relax. The goal is to find a seat that:

• Minimizes disturbance from other passengers and crew

• Gives you space to stretch or recline

• Offers support and comfort for your neck and back

Best Seat Options for Sleep

1. Window Seat

A window seat is the most recommended choice if your priority is sleep.

Why it’s great:

• You can lean against the wall to create a makeshift pillow support

• No one needs to disturb you when they get up

• You control the window shade—darkness helps regulate your internal clock

Tip: Bring a good travel pillow to cushion your head.

2. Bulkhead Seat

Bulkhead seats are located right behind physical partitions (like walls by galleys or bassinets).

Pros:

• Extra legroom

• No seat in front to recline into your space

• More room to stretch out

• Easier access for pillows and blankets

Cons:

• Sometimes near noisy areas (galley or lavatories)

• May have fixed armrests

If available, a bulkhead window seat combines the benefits of both.

3. Exit Row

These seats usually offer more legroom, which can help you stretch and find a comfortable sleep position.

Pros:

• Extra space

• Good for taller passengers

Cons:

• May have limited seat recline

• Often colder (near doors)

Exit row seats can work well with good layers (like a travel blanket) and socks to stay warm.

4. Premium Economy or Business Class

If your budget allows, upgrading can be worth the cost for serious sleep.

Advantages:

• Wider seats

• More recline

• Better legroom

• Sometimes features like footrests, headrests, or lie-flat seats

Even if you don’t get a full lie-flat seat, the extra space makes resting much easier.

Seats to Avoid if You Want Sleep

Some seats tend to be less comfortable for sleeping:

• Middle seats: You’ll likely be disturbed by both neighbors.

• Aisle seats: Passengers and crew walking by can wake you; drinks carts are constant interruptions.

• Seats near bathrooms: High traffic and noise.

• Back row: Limited recline and often louder due to galley noise.

Sleep Tips on Your Long-Haul Flight

Even the best seat benefits from good sleep strategy:

Bring Sleep Essentials

• A supportive travel pillow (U-shaped or hooded)

• A cozy blanket or travel scarf

• Noise-canceling headphones or earplugs

• An eye mask

Prep Your Body Before the Flight

• Avoid caffeine 6–8 hours before boarding

• Hydrate well

• Wear comfortable clothes and layers

Set Your Watch to Destination Time

• Trying to sync to your arrival time helps your body start adjusting early.

Limit Screen Time

• Blue light makes it harder to fall asleep—use a warm filter or dim screens before trying to rest.

Final Thoughts

There’s no perfect seat for everyone, but window seats, bulkheads, and premium cabins consistently top the list for long-haul sleep comfort. Your ideal seat also depends on your body size, travel style, and tolerance for noise and movement.

Plan ahead, choose wisely, and bring sleep tools that work for you—your next long-haul flight could feel a lot shorter (and a lot more restful) than you thought possible.

If you or someone you know struggles with sleep, please click the orange button below to take a free online sleep test and talk with one of our sleep health professionals.