Flight attendant exposes the WORST seats to book on a plane – and her go-to trick for uninterrupted sleep

Choosing the wrong seat on a flight could be the reason you’re arriving exhausted, according to a veteran flight attendant who says one common mistake can completely derail your rest.

Sherry Peters, an international flight attendant of 27 years who has travelled to 65 countries and flies up to 12 times a month, has revealed the seats passengers should avoid at all costs if they want any chance of sleeping on a plane.

‘Seats near the galley or toilets are the absolute worst if you’re trying to sleep,’ Peters, who is also the founder of Atlas + Wild, told the Daily Mail.

‘There’s constant foot traffic, people queuing, lavatory doors slamming, and constant crew activity, it’s almost impossible to get uninterrupted rest.’

These high-traffic areas, often located at the front and back of the plane, are among the noisiest spots onboard.

For travellers hoping to get even a few hours of rest, Peters says these seats can ‘ruin your sleep’ before you’ve even taken off.

Aisle seats can also be problematic, particularly on long-haul flights, where passengers frequently get up, stretch, or move around the cabin.

Choosing an aisle seat means being repeatedly bumped, woken, or asked to move – all of which can interrupt sleep cycles and leave travellers feeling more fatigued on arrival.

For many Australians, getting quality sleep while travelling at all is a challenge in itself – something sleep experts like Sleepy’s say can significantly impact how rested you feel on arrival.

Hence, Peters recommends opting for a window seat wherever possible.

‘Being next to the window gives you much more control over your environment, which is key to falling asleep,’ she said.

‘You can close the shade, lean against the wall for support, and avoid being elbowed by people passing in the aisle. It’s one of the closest things to a controlled sleep environment on a plane.’

The expert said the biggest factor affecting sleep in the air is control.

‘Most people blame jet lag or the flight itself, but often it comes down to how to control your environment and if you are staying hydrated,’ Peters explained.

‘I may not be able to control the time of day, but I can control noise and light by closing the window shades and using noise-cancelling headsets.

‘I may not be able to control that I’m surrounded by 300 people who are wide awake, but I can control how much I get jostled. That’s how I trick my body into thinking it’s time to sleep, even mid-flight.’

Beyond seat choice, Peters says there are a number of common mistakes travellers make that make it even harder to rest.

One of the biggest is assuming sleep will ‘just happen’ without any preparation.

Others include failing to use the seat properly for support, or not adjusting position to reduce strain on the neck and back.

‘I lean slightly toward the window and support my arm so my shoulders and neck can actually relax,’ she said.

She also recommends small but effective tweaks, such as using a lumbar pillow or slightly reclining the seat to prevent lower back pain.

‘I use an adjustable eye mask that loops over the headrest so my head doesn’t bob, and it also keeps my head from twisting and prevents stiff necks mid-flight,’ she said. 

‘Just keep in mind, not every airline allows this setup, so it’s worth checking their guidelines before you fly.’ 

Light is another major factor, with Peters advising passengers to take control of their surroundings from the moment they sit down.

‘Closing the shade as soon as I [can] signals my brain that it’s time to sleep,’ she said.

For frequent flyers, creating a sense of privacy can also help.

‘I create a small sleep bubble by putting a blanket over my head, or using my jacket. Even if the plane is loud, I trick my brain into thinking that it’s quiet and dark,’ she said.

Ultimately, Peters says where you sit can have a bigger impact than most people realise.

‘Your seat choice alone can make or break your sleep on a plane,’ she said.