Scientists weigh best sleep posture on airplanes: mix reclining and upright, avoid neck strain on the tray table

An international panel of physiotherapists says there is no one perfect sleeping posture on a plane, and travelers should focus on regular movement and posture changes to minimize discomfort and potential long-term effects. The lead recommendation is to switch between reclining and upright positions throughout a flight, especially for long-haul trips. While reclining can ease pressure on the spine and neck, it may shift pressure toward the shoulders, making a mixed approach more effective for many travelers.

Dr. Chris Seenan, a senior lecturer in physiotherapy at the University of Stirling, stressed that much of the health risk associated with flying relates to circulation rather than posture alone. Still, the evidence base for musculoskeletal health is comparatively smaller, and the practical takeaway is to vary posture rather than stay in one position for extended periods. "Reclining the seat slightly can reduce loading on the spine and neck, but it may increase shoulder pressure," Seenan told the Daily Mail. "So the most effective strategy is to change posture regularly. Alternate between reclining slightly with lumbar or neck support, sitting upright, or leaning forward for short periods if you need to rest."

A trio of physiotherapists echoed that there is no single best posture on a flight. Professor Suzanne Snodgrass of the University of Newcastle said alternating between reclined and upright positions is the best approach, noting that changing posture regularly helps prevent short-term and long-term pain. Similarly, Professor Kieran O'Sullivan of the University of Limerick argued that there is no one ideal posture, but there is a reasonable case for the idea that "the best posture is the next posture"—a stance that emphasizes frequent position changes when possible. In addition to posture, staying active in the cabin—walking and moving around to boost blood flow—remains a core part of reducing the risk of clots during long flights.

Experts say that despite the appeal of sinking into the tray table for quick sleep, neck strain is a real risk when the head is bent forward toward the chest for extended periods. Dr. Seenan noted that leaning forward onto a tray table can provide temporary relief but increases neck flexion, which over time is linked to stiffness. Professor Snodgrass agreed that hunching over with the head on the tray table is not good for back or neck posture.

Elizabeth Broadbent, a professor of health psychology at the University of Auckland, weighs in on sleep: lying back or reclining generally makes people feel Sleepier, while sitting upright tends to keep them more alert. Her stance aligns with the broader view that the best sleep aid on planes may be a combination of comfort and context rather than a single posture.

The discussion around posture sits within the broader reality of crowded cabins and evolving airline configurations. The debate over recline versus upright has real-world implications for passenger harmony, with prior footage of loud altercations over reclined seats capturing public attention. Meanwhile, airlines have continued to pack more seats into cabins in pursuit of higher revenue, a trend that some travelers say heightens the urgency of mindful posture and courtesy toward the person behind. A report by the Los Angeles Times noted that airlines’ seat-density strategies have influenced how passengers experience cabin seating, especially on longer flights. The federal framework in the United States allows airlines to configure cabins to maximize capacity as long as evacuation times remain a safety standard, which some observers say can magnify the tension around reclining.

For travelers who still struggle to sleep on planes, the evidence suggests a practical approach: alternate between reclining slightly with support, sitting upright, and, when possible, leaning forward for short periods to rest. The overarching message from researchers is clear: moving is better than remaining still. A simple rule many experts cite is that the next posture may be the best one, and pausing to stretch and walk the cabin when feasible can help circulation and comfort on long journeys.

Beyond posture, some travelers have looked to outside tactics to avoid less-desirable seating outcomes. Travel influencer Jordan Tually recently claimed a method to dodge the dreaded middle seat on Ryanair routes, describing a booking approach that purportedly avoids the center position without extra charges. While viral tips can be appealing, experts caution that seat selection remains subject to airline policies and availability, and travelers should plan for flexibility in order to maximize comfort on a given flight. The interplay of comfort, safety, and airline policy continues to shape passenger experience as technology, design, and health research converge in the cabin.