How to Get Kids to Sleep on a Plane (Without Losing Your Mind!)

If you’ve ever flown long-haul with kids, you’ll know that getting them to sleep on a plane can feel a bit like trying to convince a toddler that broccoli is a treat i.e. it’s tricky, but not impossible!

We’ve been lucky enough to travel quite a bit as a family in the last few years with our three children (now aged 14, 13, and 8) visiting Thailand, Japan, Mexico, and the US. That’s meant more than a few overnight flights, early morning departures, and the occasional 14-hour flight (eek!).

Along the way, I’ve picked up a few tried-and-tested tricks to help kids sleep on a plane, so that everyone arrives just a little less bleary-eyed and as fresh as possible.

Whether you’re flying with a baby, toddler or older child, here’s everything we’ve learned about helping kids nod off at 35,000 feet!

1. Choose the Right Flight Time (If You Can)

When you’re booking your tickets, look at flight times with your kids’ sleep schedules in mind.

• Overnight flights can be a lifesaver for long-haul journeys, as they align with your child’s natural sleep time.

• Midday flights might be better for younger kids who still nap (we’ve booked these even on short-haul flights when the kids were little, and they basically slept the whole flight!).

Of course, sometimes you just have to take what’s available (or what’s cheapest), but when you do have a choice, matching the flight to your child’s body clock is a huge help in getting them to sleep on a plane.

2. Dress Them in Comfy Layers

Planes can be unpredictable temperature-wise. We’ve had every combo of roasting hot to then suddenly chilly mid-flight. The best way to keep kids (and adults!) comfortable is to dress them in soft, breathable layers they can easily add or remove.

We usually opt for:

• Soft joggers or leggings

• A T-shirt and cosy hoodie

• Warm socks (bonus: they feel like bedtime at home)

I’m also a big believer in PJs for overnight flights, as they set the tone that it’s time for sleep.

3. Bring Their Familiar Sleep Essentials

Kids sleep best when surrounded by familiar comforts. For us, that means each child gets to pack their sleep kit in their carry-on.

Ours usually includes:

• A small travel pillow or neck pillow

• Their favourite blanket or sleep sack

• A cuddly toy (yes, even the older ones still have one!)

• An eye mask for blocking out cabin lights

Having these items makes the plane feel a little more like home, and can be a game-changer for sleep. You can read more about travel essentials for kids to pack with them on the plane.

4. Create a Bedtime Routine in the Air

Kids thrive on routine, and just because you’re on a plane doesn’t mean you can’t keep a version of your usual bedtime ritual.

On overnight flights, we:

• Get them changed into PJs

• Brush teeth in the tiny airplane bathroom (not ideal but we roll with it!)

• Read a short story or listen to an audiobook

• Put on white noise or calming music

This signals to their brains: “It’s sleep time,” even if they’re surrounded by plane noise.

5. Control the Light and Noise

Planes are full of distractions, with reading lights, films on neighbouring screens, and announcements over the intercom. Blocking these out can really help kids sleep.

We pack:

• Eye masks for blocking light

• Noise-cancelling headphones or soft earplugs

• White noise apps (pre-downloaded in case Wi-Fi is patchy)

For younger kids, there are even child-friendly noise-reducing ear defenders that make things less overwhelming.

6. Plan Activities Before Sleep Time

If you want your kids to sleep on a plane, it helps if they’ve had some stimulation before you try to settle them down.

We let ours watch a film, do some colouring, or play games for a while before the “bedtime routine” starts. Just avoid too much sugar or caffeine (yes, fizzy drinks on flights can be tempting, but they don’t mix well with sleep!).

7. Choose the Right Seats

Seat choice can make a big difference to sleep success. When possible:

• Window seats are best for kids, with fewer distractions and somewhere to lean.

• If travelling as a family, try to book a row so the kids can spread out.

• Bulkhead seats give extra legroom for wriggly sleepers.

On night flights, we’ve even had one child curl up across our laps (not the most comfortable for us, but worth it for a couple of hours of peace).

8. Keep Hydration and Snacks in Check

Cabin air is dry, and dehydration can make kids restless. Offer water regularly, but avoid too much right before you want them to sleep (frequent bathroom trips are not relaxing for anyone).

We also bring light, sleep-friendly healthy snacks like:

• Banana

• Oat biscuits

• Crackers

Avoid heavy meals or lots of sugar close to bedtime.

9. Don’t Stress if They Don’t Sleep Right Away

Sometimes, despite your best efforts, they just won’t sleep straight away. And that’s okay. On one of our flights to Japan, our youngest stayed awake for the majority of the flight, but eventually conked out for some of the journey.

Trying to force sleep can backfire. Instead, keep things calm and low-key until they’re ready to nod off. Sometimes you just have to go with the flow!

10. Think About Jet Lag at Your Destination

If you’re crossing multiple time zones, sleeping on the plane can help ease the first few days of jet lag. For example, on our trip to Thailand, we encouraged a decent stretch of sleep on the flight, so they could manage the first day without total meltdowns.

But sometimes, it’s better to keep them awake if it’ll help them adjust faster, especially on shorter trips where time zones aren’t too far apart.

11. Stay Calm Yourself

Kids can pick up on your stress. If you’re flustered or tense, they’re less likely to relax. We’ve found that taking a deep breath, getting comfortable ourselves, and projecting calm goes a long way.

Yes, flying with kids can be tiring, but it can also be a chance to cuddle up, watch a film together, and enjoy the novelty of being in the clouds!

FAQs: How to Help Kids Sleep on a Plane

How do you get a toddler to sleep on a plane?

Toddlers are all about comfort and familiarity. Bring their favourite blanket, stick to a bedtime routine, and choose a flight that matches nap or night time. Window seats work best so they can rest their head, and an eye mask can help block distractions.

What’s the best seat for kids to sleep on a plane?

A window seat is ideal. It’s quieter and gives them somewhere to lean. For families, try to get a whole row so they can spread out. Bulkhead seats can offer extra space for wriggly legs.

Should I give my child melatonin for flying?

Some parents choose to use melatonin for long-haul flights, but you should always consult your doctor before giving any sleep aids to children. We’ve personally managed without it by focusing on routine, comfort, and the right environment.

What’s the best way to block noise on a plane for kids?

Noise-cancelling headphones are great for older kids, while younger ones might prefer soft ear defenders. Playing white noise or calming music through a tablet can also help.

How can I help my child avoid jet lag after a flight?

If possible, encourage sleep on the plane when it matches the destination’s night time. Once you arrive, get them into daylight early and stick to local meal and sleep times to reset their body clock.

What should I pack to help my child sleep on a plane?

Must-haves include: a travel pillow, cosy blanket, cuddly toy, eye mask, noise-blocking headphones, PJs, and a water bottle. If they use white noise at home, bring it along. My post here has some great ideas for packing for your kids carry on!

Getting kids to sleep on a plane is part science, part art, and part sheer luck. Some flights will go smoothly, others… not so much. But with the right preparation, like choosing comfy clothes, familiar comforts, a bedtime routine, and a calm attitude can massively increase your chances of a peaceful journey.

And remember, even if they don’t sleep as much as you’d like, you’re (hopefully!) making amazing memories together. Our kids still talk about flying to Japan and spotting Mount Fuji from the plane, or waking up just in time to watch the sunrise over the ocean on the way to Mexico!

 

See more of my family travel posts here!