Choose a window seat
Wear comfortable, loose clothing
Use a neck pillow
Bring an eye mask
Use earplugs or noise-canceling headphones
Avoid caffeine and alcohol before the flight
Stay hydrated
Eat a light meal
Set your watch to the destination time
Dim screens and avoid stimulating content
Recline your seat slightly if allowed
Keep your feet and lower back supported
Breathe slowly and deeply
Relax your jaw, shoulders, and hands
Use a blanket or light layer for warmth
Keep your belongings secure before sleeping
Try to sleep when the cabin is dark
Take a short walk before settling in
Avoid overthinking sleep and let it happen naturally