Children who normally fall asleep easily at home can suddenly become completely awake on an aircraft. There are lights, announcements, food trolleys, unfamiliar noises and hundreds of interesting things happening around them.
For many parents, the dream scenario on a long flight is simple.
The aircraft takes off, the children eat something, watch a film and then sleep peacefully for the next seven hours.
Reality can be slightly different.
Children who normally fall asleep easily at home can suddenly become completely awake on an aircraft. There are lights, announcements, food trolleys, unfamiliar noises and hundreds of interesting things happening around them.
Add excitement about the holiday and sleeping can become even harder.
You can't guarantee that a child will sleep on a plane, but you can make it much more likely.
The key is creating as many familiar sleep signals as possible while accepting that an aircraft will never feel exactly like their bedroom.
Here is how to help children sleep on a plane.
Choose Your Flight Time Carefully
If you have a choice of flights, consider how the departure time fits your child's normal routine.
For long-haul travel, an evening or overnight flight can sometimes work well because children are naturally becoming tired.
A flight departing around their normal bedtime may give you a better chance of sleep than one leaving in the middle of the afternoon.
However, every child is different.
Some become so excited by airports and aeroplanes that they remain awake for hours regardless of the time.
Others fall asleep almost immediately.
Think about your child's normal sleep patterns rather than assuming the latest flight is automatically the best.
Don't Completely Exhaust Children Before Flying
Parents sometimes try to keep children awake all day before an overnight flight.
The theory sounds sensible.
If they're exhausted, they'll sleep on the aircraft.
Unfortunately, overtired children don't always become sleepy children.
They can become extremely unhappy children.
A toddler who has missed their usual nap may arrive on the aircraft already overwhelmed and then struggle to settle.
Try to keep the day relatively normal.
You want children comfortably tired, not completely exhausted.
Let Them Move at the Airport
Although deliberately making children overtired can backfire, allowing them to use some energy before boarding can help.
If your airport has a children's play area, use it.
Otherwise, let children walk around the terminal with you.
Watch aircraft.
Explore the shops.
Find the gate.
Avoid expecting a young child to spend three hours sitting in a pushchair immediately before asking them to spend several more hours sitting on an aircraft.
Movement before boarding can make settling easier later.
Keep the Pre-Flight Routine Calm
The final hour before boarding doesn't need to become increasingly exciting.
Once children have had a chance to move, gradually reduce stimulation.
Eat.
Visit the toilet.
Change babies.
Put on comfortable clothing.
Lower the amount of screen stimulation if bedtime is approaching.
Talk about what will happen next.
For younger children, explain that after the plane takes off, you'll get comfortable and eventually try to sleep.
Use Familiar Bedtime Signals
Children often associate particular things with bedtime.
Pyjamas.
A favourite story.
A particular teddy.
A blanket.
Brushing their teeth.
A bedtime song.
You can't recreate the entire bedtime routine at 35,000 feet, but you can recreate parts of it.
Those familiar signals tell a child's brain that the day is ending.
For an overnight flight, consider changing younger children into comfortable sleep clothes before boarding or once you're settled.
Bring a Familiar Comfort Item
A favourite teddy or small blanket can make an unfamiliar aircraft seat feel more reassuring.
Keep important comfort items in your hand luggage.
Never put the one teddy your child absolutely cannot sleep without into checked baggage.
Choose something manageable.
A giant stuffed giraffe may be loved dearly at home but becomes considerably less charming when you're carrying it through three airports.
If the comfort item is irreplaceable, keep a close eye on it throughout the journey.
Choose Comfortable Clothes
Comfort matters.
Soft clothing and layers work well for flying.
Aircraft cabins can feel warm during boarding and cooler later in the flight, so layers allow you to adjust.
Avoid clothing that digs into children when they're sitting or sleeping.
For younger children, keep spare clothes accessible in case of spills or accidents.
Trying to sleep in a wet T-shirt isn't going to help anyone.
Think About Where Your Child Will Sleep
Before travelling, consider the realistic sleeping arrangement.
Babies may be able to use an airline bassinet on certain flights, subject to the airline's rules, availability and size or weight restrictions.
Older children will generally sleep in their aircraft seat.
Some families prefer window seats because the child can be positioned away from aisle traffic.
A window seat may also provide a little more privacy and reduce interruptions from people walking past.
Whatever arrangement you choose, children must comply with the airline's safety instructions and seatbelt requirements.
Check Bassinet Availability Early
If you're travelling with a baby, investigate bassinets when booking rather than at the airport.
Airlines have different rules about which aircraft offer them, where they're positioned and which babies can use them.
They may also be limited in number.
A bassinet can make a long overnight flight significantly easier, but don't assume one will automatically be available.
Have a backup plan.
Consider Seat Location
Not all aircraft seats are equally helpful for sleeping.
Areas near toilets and galleys may experience more light, conversation and foot traffic.
Seats further away may be quieter.
Families may also prefer to sit together in a configuration that allows younger children to sleep beside a parent.
Check the aircraft seating plan when selecting seats, while remembering that aircraft types and seat assignments can sometimes change.
Feed Children Before Sleep
Hunger isn't helpful when you're trying to settle a child.
If your flight includes a meal, consider how its timing fits your child's bedtime.
On some flights, meal service may happen considerably later than your child normally eats.
You might prefer to feed them at the airport before boarding.
Then they aren't waiting for the trolley before they can sleep.
Keep appropriate snacks available in case they become hungry later.
Don't Wait for the Cabin Crew to Create Bedtime
Airline schedules aren't designed around your child's routine.
Cabin lights may remain bright during meal service.
Announcements may continue.
Trolleys may move through the cabin.
If your child is becoming tired, begin your own bedtime routine rather than waiting for the aircraft to become completely quiet.
Close the window shade when permitted.
Reduce screens.
Put away stimulating toys.
Get comfortable.
Read a story.
Let sleep happen when the opportunity appears.
Use Screens Strategically
Screens can be incredibly useful on flights.
However, if your objective is sleep, consider reducing stimulating screen use as bedtime approaches.
An exciting game may not be the ideal final activity.
Switch to something calmer.
A familiar programme, audiobook or relaxing music may help children wind down.
Then turn the screen off when they're becoming sleepy.
You don't need to ban screens completely.
Use them as part of the journey rather than allowing them to dominate every hour.
Download Calming Audio
Audiobooks, familiar bedtime stories, gentle music or other relaxing audio can help block out some cabin noise.
Download everything before travelling.
Don't rely on aircraft Wi-Fi.
Use comfortable child-appropriate headphones and keep the volume sensible.
Some children find familiar audio reassuring because it recreates something they normally hear at home.
Reduce Light Where Possible
Aircraft cabins contain a surprising amount of light.
Reading lights.
Entertainment screens.
Galley lights.
Toilet signs.
Other passengers' devices.
For children who need darkness to sleep, a comfortable eye mask may help if they're old enough and happy to wear one.
Turn off your own screens where practical.
Dim devices.
Close the window shade when permitted and appropriate.
You can't create complete darkness, but reducing unnecessary light can help.
Deal with Cabin Noise
Aircraft are noisy environments.
Engine noise itself can actually become quite constant and soothing.
The bigger problem may be announcements, conversations, crying babies, toilets and cabin activity.
Some children sleep through everything.
Others wake at every sound.
Comfortable headphones with calming audio can help older children.
Don't completely block a child's ability to respond to you or necessary cabin instructions.
Create a Simple Plane Bedtime Routine
You don't need to recreate home perfectly.
Use a shortened routine.
For example:
Toilet.
Brush teeth.
Change into comfortable clothes.
Drink of water.
Favourite story.
Teddy.
Lights down.
Sleep.
Doing the same routine on the outward and return flights can also make the second journey feel more familiar.
Brush Teeth
This sounds like a tiny detail, but it can be a powerful bedtime signal.
If your child normally brushes their teeth immediately before bed, doing the same on an overnight flight can help maintain the routine.
Pack toothbrushes and toothpaste somewhere accessible.
Don't put them in the suitcase.
Take children to the toilet before they become extremely tired.
Aircraft toilets aren't enjoyable places to deal with a half-asleep toddler.
Make One Last Toilet Visit
Encourage toilet-trained children to use the toilet before settling.
You don't want them finally falling asleep only to wake 20 minutes later needing the toilet.
The same applies to babies.
A fresh nappy before sleep can reduce the likelihood of needing an immediate change.
Obviously, nappies should still be changed when necessary.
Help with Ear Pressure
Some children experience ear discomfort during take-off and particularly during descent.
Swallowing can help equalise pressure.
Depending on the child's age, drinking, feeding or sucking may help during changes in cabin pressure.
If your child has significant ear problems, a current ear infection or you're concerned about flying, seek appropriate medical advice before travelling.
Don't wait until you're already on the aircraft to investigate a known medical issue.
Don't Force Sleep Immediately After Take-Off
Even if it's bedtime, your child may be far too excited to sleep during the first part of the flight.
That's okay.
Let them explore the seat.
Look out of the window.
Watch something.
Have a snack.
The novelty often fades.
Trying to force an excited child to sleep immediately can create a battle that makes everyone more awake.
Gradually move towards quieter activities instead.
Avoid Constantly Asking Whether They're Tired
“Are you tired?”
“No.”
“Are you sure?”
“Yes.”
“Do you want to sleep?”
“No.”
Repeatedly discussing sleep can make it into a negotiation.
Instead, create the conditions.
Put away the exciting activities.
Reduce conversation.
Get comfortable.
Read.
Listen to something.
Let tiredness take over naturally.
Accept Strange Sleeping Positions
Children have an extraordinary ability to sleep in positions that would require an adult to visit a physiotherapist.
As long as the child is positioned safely and complying with cabin crew instructions, don't worry about achieving the perfect sleeping posture.
A travel pillow may help older children.
Younger children may simply lean against a parent.
Avoid creating improvised sleeping arrangements that interfere with required seatbelts, aisles or safety equipment.
Always follow airline and cabin crew instructions.
Be Careful with Children's Travel Beds and Seat Extenders
There are various products designed to create flatter sleeping spaces for children on aircraft.
Airline policies differ considerably regarding whether these products are permitted.
Some may be prohibited, restricted to particular phases of flight or unsuitable for certain seats.
Check directly with your airline before travelling.
Don't assume that because a product is marketed for aircraft use your airline will allow it.
Keep the Seatbelt Accessible
Seatbelt signs can be switched on unexpectedly because of turbulence.
Children need to follow crew instructions.
Where appropriate and comfortable, keeping the seatbelt visible and correctly positioned can reduce the need to disturb a sleeping child if the sign comes on.
Never compromise aircraft safety to keep a child asleep.
If Your Child Wakes Up
Don't assume the sleep period is over.
Children regularly wake briefly at home and return to sleep.
Keep the environment calm.
Offer reassurance.
Check whether they need water or the toilet.
Avoid immediately turning on a bright screen and starting another film.
Give them a chance to settle again.
If They Simply Won't Sleep
Sometimes nothing works.
You've chosen the overnight flight.
You've brought the teddy.
They've eaten.
They're wearing comfortable clothes.
The cabin is dark.
Everyone else is asleep.
Your child is completely awake.
At this point, stop fighting it.
Forcing sleep can make everyone frustrated.
Choose quiet entertainment.
Read.
Watch something calmly.
Listen to an audiobook.
They may eventually fall asleep later.
And if they don't, you'll deal with the tiredness after landing.
Don't Give Children Sleep Medication Without Medical Advice
Parents facing a ten-hour flight may understandably wonder whether medication could help a child sleep.
Don't give children medicines specifically to sedate them for a flight unless an appropriate healthcare professional has advised their use for that child.
Medicines can have side effects and may affect children differently.
Some medicines that make adults drowsy can have different effects in children.
If you have concerns about your child's sleep, anxiety, travel sickness or a medical condition affecting flying, discuss them with a pharmacist or doctor before travelling.
Parents Need Rest Too
If two adults are travelling, consider taking turns.
One parent handles the awake child while the other rests.
Then swap.
Both parents staying awake for eight hours because one child won't sleep leaves the entire family exhausted on arrival.
Even short periods of rest can help.
If children are asleep, resist the temptation to spend the next four hours watching films simply because you finally have peace.
If you can sleep, take the opportunity.
Prepare for Landing
The cabin may become brighter well before arrival.
Announcements begin.
Breakfast may be served.
People start moving.
Children may wake earlier than you hoped.
Have something simple available for this period.
Water.
A snack.
A quiet activity.
Don't expect a child who has slept for five hours to remain completely still for another two simply because the adults want to sleep longer.
Think About the Time at Your Destination
On long-haul journeys, sleep on the aircraft is partly about preparing for the destination.
If you're crossing several time zones, consider what time it will be when you land.
Sometimes sleeping for most of the flight makes sense.
On other journeys, allowing children to wake during the final part may help them begin adjusting.
Don't expect young children to understand jet lag.
Their bodies will need time to adapt.
Keep the First Day Flexible
Even if your child sleeps well on the plane, they may still be tired after travelling.
Airports, immigration, luggage collection and transfers all add to the journey.
Avoid scheduling an enormous list of activities immediately after arrival if you can.
Give everyone time to settle.
Eat.
Drink.
Get outside during daylight where appropriate.
Let children adjust.
The holiday doesn't need to begin at maximum speed.
Plane Sleep Packing Checklist
For an overnight or long flight with children, consider packing:
comfortable layers
pyjamas or sleep clothes
favourite teddy or comfort item
small blanket if appropriate
travel pillow for older children
toothbrush and toothpaste
water bottle
snacks
nappies and changing supplies
spare clothes
wipes
essential medication
headphones
downloaded audiobooks
calming music
familiar programmes
tablet
charging cable
portable charger
child-friendly eye mask if they use one.
Keep bedtime items together so you aren't searching through multiple bags after the cabin lights have been dimmed.
Don't Aim for Perfect Sleep
The biggest mistake may be expecting children to sleep exactly as they do at home.
They probably won't.
A child who normally sleeps ten hours may manage six.
A toddler may wake several times.
A baby may sleep beautifully while the older sibling remains awake watching the flight map.
You can't control everything.
Instead, concentrate on making sleep easier.
Choose sensible flight times where possible.
Keep children comfortable.
Use familiar routines.
Reduce stimulation.
Provide familiar comfort items.
And accept that some flights will simply involve less sleep than you'd like.
If your child sleeps for several hours, consider it a victory.
If they sleep almost the entire flight, you've achieved the family-travel jackpot.
And if they don't sleep at all?
Eventually the aircraft will land.
Sometimes that's the most reassuring thought of all.