Choose a window seat
Wear comfortable, loose clothing
Use a neck pillow
Bring a light blanket or scarf
Use an eye mask
Use earplugs or noise-canceling headphones
Avoid caffeine before and during the flight
Avoid alcohol
Stay hydrated
Eat a light meal before boarding
Set your watch to your destination time
Try to sleep during your destination’s night hours
Recline your seat if allowed
Support your lower back with a small pillow
Keep your feet flat or slightly elevated
Breathe slowly and relax your muscles
Limit screen time before trying to sleep
Store valuables securely before sleeping
Use a sleep aid only if approved by a doctor
Book a flight with a schedule that matches your sleep time
Get up and stretch before settling in