How to Survive the Middle Seat

There’s a lot to love about being on a plane. It transports you to your vacation destination. It’s the only place where having a bloody mary any time of day is socially acceptable. And you can finally catch up on all your favorite movies. But one big thing can absolutely wreck this moment of peace: having to sit in the middle seat.

“There’s no doubt when I say this—and I’m pretty sure most people agree with me when seated in coach—the middle-seat struggle is real,” Brandon Berkson, the founder and editor-in-chief of Hotels Above Par, shared with Travel + Leisure.

I know this pain well. In fact, I am currently writing this while crunched in the middle seat of a regional flight, without a speck of elbow room in sight. But don’t pity me too much, as I’ve compiled a few secrets from expert travelers on how to make the most of my time in the middle seat. Here’s how you can make it feel like a first-class experience, too. 

Get a good neck pillow. 

“Do yourself a favor and grab a neck pillow—the memory foam ones that wrap around are my go-to as they keep your head from bobbing in different directions,” Berkson noted. Steve Schwab, CEO of Casago, a vacation rental website, agrees, noting, “A neck pillow is non-negotiable when stuck in a middle seat, in my opinion. Not all airplanes have those built-in headrests that you can adjust to your liking, so you can’t guarantee that you’ll be able to get comfortable with one of those.” He added that a good neck pillow allows you to rest your head comfortably even when you are stuck between two people and “don’t have the airplane wall to lean against.”

Jesse Neugarten, founder of Dollar Flight Club, also wants everyone in the middle to bring a pillow, adding, “Middle-seat travelers often suffer from neck pain due to the lack of a window to lean on.” So, Neugarten specifically suggested looking into the Trtl Travel Pillow, which “helps maintain proper alignment while preventing that dreaded ‘head bob’ mid-nap. Bonus points for bringing a lightweight travel blanket and compression socks to up your comfort game.”

Pack an eye mask.

Schwab suggested further gearing up by also packing an eye mask. “You never know what the person sitting next to the window will do in regard to closing the window or not, so if you are potentially going to be bothered by bright light coming in, have an eye mask to use,” he said. 

Invest in noise-cancelling headphones.

“Noise-cancelling headphones are clutch,” Berkson shared. “They will block out that random chatter and engine in the background. Somehow, I always get stuck next to a crying toddler.” 

Neugarten had another specific recommendation for this as well—Sony’s WH1000XM3, which he said “are a lifesaver for blocking out crying babies or chatty seatmates, allowing you to mentally take yourself somewhere far more enjoyable.” (Sorry, crying babies, we love you, but we’ll block you out for now.) 

Take control of the armrest. 

This is perhaps the most important tip of all: If you’re in the middle seat, you must take charge early on in the flight boarding process to stake your claim on both armrests.

“The middle-seat armrest conundrum is an unfavorable one. In my eyes (and many others, as I swear it’s not just me), the middle seat passenger gets both armrests (an unspoken rule when flying coach),” Berkson said. “I encourage you to claim your unofficial right as a middle-seat passenger and make it clear, as politely as you can, that your armrests aren’t for sharing.”

Store everything in the overhead compartment.

You may be tempted to put your carry-on under the seat in front of you, but as Jo Hayes, traveler and the etiquette pro behind EtiquetteExpert.org, said, it’s a good idea to maximize all the space you can—including at your feet. 

“On both short and long-haul flights, most of us like to keep our handbag or backpack close to us, to make it easy to access our things,” Hayes explained. “But in the middle seat, where room is even more limited than those on either side, it’s best to keep the area under the seat in front of you as clear as possible.” This, she added, will enable those who “can’t curl up like the Pilates-types to slouch a bit lower in their seat and have their legs stretch out under the seat in front.” 

Of course, this may not always be an option. On a full flight with limited overhead bin space, you will have to put your smaller bags under the seat in front of you. 

Wear a fanny pack.

If you really need to keep a lot of little things handy, Natalie Ballad, the founder and CEO of travel fashion brand Ojala, suggests keeping the smallest bag possible by your side. As she said, “I always travel with a small belt bag or fanny pack with the essentials I want with me on the flight (phone, wallet, charger, headphones, moisturizer, book) to avoid the scramble of pulling out what I need from a carry-on, which I think generally makes the boarding process easier.”

Bring some extra padding.

Tiffany Banks, a frequent business traveler and CEO of Nevada Realtors, noted there’s one more product you may want to bring along to save your behind—literally. “Knowing I will end up in the middle seat with little room for movement, I take my Sojoy iGelComfort 3-in-1 foldable gel seat cushion with memory foam on every flight. I was initially resistant about carrying an additional item, but trust me; this will be a game changer for those who feel stiff or uncomfortable when flying,” Banks said. “I lay the cushion down first, then put my puffer jacket (in the winter) over it for added cushioning.” 

Pack a few layers. 

If you can’t bring yourself to pack an extra pillow for your neck or your behind, Joe Cronin, the president of International Citizens Insurance, shared that the next best thing is to have an extra hoodie handy. “A great way to ensure comfort is by wearing layers. Oftentimes, planes are far too cold or hot, so a hoodie or a light jacket is essential,” Cronin said. And when it does get too warm you can always ball it up into a little neck pillow, or place it under you for extra support. 

Bring your own entertainment. 

Sitting in the middle can really suck the joy out of travel. That’s why it’s critical to ensure you’re well entertained to keep your spirits up. “I’d recommend making sure you have plenty of entertainment to pass the time,” Dean Van Es, founder and CEO of Fast Cover Travel Insurance, said. “Whether you can browse the web using a tablet, have a gaming device to get immersed in, or even just a good book, all of these provide an important distraction from what’s going on around you.”

Drink water—and don’t be afraid to get up to use the bathroom. 

It’s generally always advisable to drink water on any flight. Being in the middle seat can make it awkward to have to get up and use the restroom, but it’s time to let those fears go and put your health first. “Through and through, stay hydrated,” Berkson said. “A glass of water every couple of hours with the tiny cups commercial flights provide won’t cut it. Airplane air is dry, and when stuck in the middle seat, it feels extra cramped. A reusable water bottle (one you can fill up after TSA) is key.” 

Pack snacks. 

Being in the middle also means you don’t have easy access to the galley, making getting up for snacks a little more challenging. That’s why Berkson recommends bringing them with you. “Don’t forget snacks. I prioritize purchasing them before my flight, mainly since I have a dairy allergy, and those Goldfish for pass-out on board don’t jive with my digestive issues,” Berkson said. “Additionally, snack-wise, you might not always get the best food options, especially on short flights, so pack a few of your favorite munchies: Sour Patch Kids and Starbursts are my Hudson News guilty pleasure before going airborne.”

Remember, it’s only temporary.

Yes, being in the middle is no fun. But remember, you’re getting to (hopefully) go somewhere fun, and this is only a temporary inconvenience. 

Christian Bumpous, a former flight attendant with Lufthansa and now a therapist, added that it’s a good idea to try to reframe the situation: “Instead of dreading the middle seat, see it as an opportunity to practice patience, adaptability, or mindfulness,” Bumpous said. “A simple 4-4-4-4 breathing exercise—inhale for 4 counts, hold for 4, exhale for 4, pause for 4—can work wonders.”