Relaxing on a flight is pretty much all there is to do. However, trying to get rest and relax in this situation may be a bit difficult. Airplanes aren’t known for being comfortable. From the lack of extra legroom to the armrests you share with the person seated next to you or being in the middle seat, there are many reasons for discomfort on a plane.

A long, daytime flight is bad enough, but when you’re facing an overnight flight of over 18 hours, getting comfortable enough to sleep becomes the real issue. Unless you can afford the reclining, full-bed seats that are available in first class, quality sleep may be elusive for those in economy class.

The next time you travel, consider these tips and tricks to help make sleeping well on a plane a reality.

Sleep Environments Matter

The environment in which you sleep has the biggest impact on the quality and quantity of sleep that you get. Even at home, you should carefully consider making your sleep environment the best, while adjusting it to your personal needs. Your sleep environment consists of but is not limited to:

• Temperature
• Lighting
• Sound
• Scents
• Bedding and more

Changing your sleep environment while on a plane may be easier said than done, but there are some things you can do to manage while you’re in the air.

Avoid Caffeinated and Alcoholic Beverages.

A flight attendant may offer you an alcoholic beverage if you paid the extra price for your trip. This offer may be tempting if you’re trying to relax, but it is not the best idea if you are trying to get sleep on a plane. Studies show that while alcohol may help you fall asleep quickly, it reduces the quality of sleep you receive and makes it even more difficult to get deep sleep. People that drink alcohol before sleeping may realize that they wake up numerous times throughout their slumber.

The same goes for caffeinated beverages. Avoid drinking caffeine before your flight if your plan is to sleep. Coffee and energy drinks before a long flight may seem like a good way to power through it, but if you are hoping to get some shut-eye, completely avoid it. Even having a caffeinated drink a few hours before getting on the plane could disrupt your sleep.

Choose Comfortable Seating

Try getting a window seat to aid in relaxation and comfort. Windows are generally chosen because people enjoy the light and the view, but they can also be a better option for people who don’t want to be stuck in the middle or too close to the aisle with people walking up and down. Window seats also provide extra support for people who want something to lean on as they sleep.

If you’re trying to get sleep, window seats may have their cons. Sitting right next to the window on a plane brings one main thing—light. Light is an important component of your sleep environment and should be avoided if you’re trying to sleep.

As far as positioning to make your seat comfortable, recline your seat as much as you can to sleep. By sitting upright, you place a lot of pressure on the spine. Naturally, the spine should have an s curve. People who sit a lot throughout the day may face these same pressure problems.

This pressure can be relieved by how you place yourself when the body is at rest. You can try laying back at an angle that will make you more comfortable. If reclining isn’t possible, support your spine by putting the small airline pillow behind your lower back. You can also relieve some pressure by resting your arms on the armrests.

Try Using a Neck Pillow

A standard pillow doesn’t really cut it when you are sitting up in a chair to sleep. Neck pillows are great for adding extra comfort when you’re on a plane. These types of pillows are beneficial because they stay in place and support your head while providing extra support to the neck. When you are sleeping in an upright position, your neck naturally relaxes. This causes your head to flop from side to side or up and down.

Studies have actually shown that a neck pillow with good support, which also restricts movement in all directions, is most comfortable and conducive to good sleep. If you don’t have a neck pillow, try using a rolled-up jacket as an alternative. Depending on the flight class you are in, some flight attendants may offer you this pillow for your comfort.

Fight the Light

Light is one of the main things that can interfere with your sleep. Whether it’s artificial or natural, you should try to avoid light when you are flying. Using an eye mask can help you with this problem. Eye masks are not only great for people who want to block out the sunlight on a plane. It can be used anywhere when you are trying to rest, even in your dimly lit room.

If you have someone sitting next to you that uses their electronics the entire fight, an eye mask can help protect you from the blue light their device gives off.

Use Noise-Canceling Headphones

Everyone wishes to be on a flight that has no crying babies and loud talkers on the phone. Unfortunately, that isn’t always the case. It’s hard to get sleep on a plane when there are noisy distractions around you. If this is a problem for you when you take a flight, try using noise-canceling headphones. These headphones are specifically designed to block out the extra noise that is present in your environment.

Apart from the noise created by people on a plane, planes themselves give off a lot of noise—sometimes you may not even notice it. A cruising plane gives off 85 decibels, the equivalent of a vacuum cleaner. Some studies even showed that people who live near an airport had sleep disturbances due to aircraft noise.

Using these headphones can help block out noise in all flight situations.

Keep Your Feet Warm

For some people, the temperature of their feet has a big impact on their overall body temperature, and keeping the proper body temperature helps you sleep. Many people have bed socks that they use at home to help keep their feet warm throughout the night. This same concept should be applied when you are trying to get some rest while on a plane. A pair of cozy socks can make all the difference.

Apart from the temperature, there are some other reasons you may want to consider wearing socks while on a plane. Sitting for extended periods may cause swelling. Standing, moving around, or simply stretching are all things you can do to help alleviate this problem. Unfortunately, all of these are limited while on a plane.

To prevent swelling in your lower legs and feet, try using compression socks. The added compression helps increase blood circulation in the legs and feet while you’re on a long-haul flight.

Use Sleep Aids

For people with deeper sleep problems than just being on a plane, you may need to go the extra mile. Using sleep medicine before or during a flight is something that many people do. Some over-the-counter medications help you get better rest. If you’re not sure which medications to take, talk to your doctor first. Your doctor may also prescribe you a medication instead. You can place your sleep aid on your tray table if you’re not taking it immediately during your flight. This can help you remember.

Use a Soothing Scent

Scents also play a role in your sleep environment and will do the same thing everywhere you sleep—not just on a plane. A study of lavender aroma for managing mild insomnia proved it is effective for most people. To get the soothing, sleep-inducing benefits of lavender, bring a little sachet on board. You can also choose to add lavender essential oil or flower scents on your neck pillow if you have one.

If you’re using a scent on a plane, be mindful of those around you. Use just enough essential oil to be able to gently smell the scent. Hopefully, a little fragrance shouldn’t hurt anyone.

Can Planes Mess with Your Sleep Schedule?

On a day-to-day basis, you are doing things to make sure your sleep schedule stays intact. Sleep schedules are how and when you go to sleep and wake up every day. Having a sleep schedule is an important aspect of getting quality rest. When you go to sleep and wake up at the same time every day, it helps set your body’s circadian rhythm. This is the body’s internal clock that helps you go to sleep when the time comes.

Sleep schedules are especially important for people who have difficulty sleeping at night due to sleep problems like insomnia or sleep deprivation.

Jet lag

When taking a long flight, especially across different time zones, you are more than likely going to experience what is called jet lag. Your body is used to the time zone that you normally sleep in where you reside. Your sleep schedule and daily activities are based on this time zone. When you travel somewhere that has a different time zone than the one you are used to, your body may have a tough time adjusting to it, causing jet lag.

How to reduce jet lag

There are very few things you can do to prevent yourself from having jet lag. However, you may still have a high chance of reducing the effects of it once your body experiences jet lag.

Get there earlier.

Being tired at a big meeting or event can occur when you are experiencing jet lag. While some people may arrive the day of or before the purpose of their trip, others may take a different route. If possible, arriving a few days earlier for your trip is a choice that some people tend to stick with.

Arriving early gives you time to rest and catch up on sleep so that you aren’t battling jet lag your entire stay.

Rest before your trip.

Getting proper rest before your trip also helps your body fight the jet lag you may experience. If you are already sleep-deprived, it can make your jet lag much worse. Be sure to get proper sleep in the days leading up to your trip.

Try adjusting your daily schedule beforehand.

Because the cause of jet lag is a change in time zones in comparison to where you normally are, you can try adjusting your daily schedule to the one you will have while you’re away for a trip.

If you’re traveling east, try going to bed one hour earlier than your normal bedtime. If you’re traveling west, you should go to sleep one hour later than you usually do.

Changing the way you sleep isn’t the only important thing. You should also change your daily activities to help your body properly adjust to this temporary change. For example, the time that you normally eat when at home may change. You may need more or less time to digest your food before sleeping. When your body realizes these changes, you can easily fight jet lag.

It is important to note that changing your daily schedule is an option you must be completely sure of. Adjusting your daily schedule for a short trip may not be the best idea unless you don’t mind a little jet lag when you return home.

Drink plenty of water.

Be sure to drink plenty of water before, during, and after your trip. Staying hydrated helps reduce the effects of dry cabin air, which can worsen jet lag. Cabin air is the air that enters the airplane through heating and cooling systems. The air quality outside of planes can be filled with harmful gases that have a smelly odor. This is most present if the cabin air isn’t at its best. The airline has to make sure that cabin air filters are clean and updated so that you don’t have dry air, but you can never be too prepared.

Try BetterSleep

There are many things you can do to get good sleep, not only at home but on the go as well. You can even use some sounds to help you sleep better too. If you use BetterSleep at home and have favorite music or sounds you fall asleep to, use those on the plane. It will help mimic your normal sleep environment and make it easier to fall asleep on the plane.