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Lean back - Reclining your seat backwards will provide better rest than sitting upright.

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Seat choice - Use websites like SeatGuru to determine which seats are in the best locations on specific planes.

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Seat choice - You may want to consider splurging for extra legroom on longer flights for extra comfort and better circulation.

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Seat choice - Although the emergency exit row offers extra legroom, be wary of choosing a seat here as the seat backs normally don't recline.

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Window seat - Go for the window seat unless you're someone who goes to the bathroom a lot. It's much easier to fall asleep leaning against the wall.

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Avoid alcohol - Alcohol can make you sleepy, but you'll only sleep for a few hours before waking up. Furthermore, it's likely you'll wake up with a headache and end up feeling as if you didn't rest at all.

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Be careful what you eat - Big and fatty meals can make you feel uncomfortable or require your body to send more blood to your stomach and intestines to aid in digestion, preventing you from getting to sleep.

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Uncross legs - Keeping your legs crossed while sleeping inhibits blood flow and can cause blood to pool in your lower body.

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Uncross legs - It can also increase your risk of developing a blood clot on long flights, says the CDC.

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Store the screens - The blue light from screens can keep you awake. Go for a book if you can't get to sleep right away.

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Red-eye - Pick a red-eye flight if possible. Not only do they tend to be cheaper, sleeping will be easier as you'll be flying at night.

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Avoid sleep aids - Many sleep medications can leave you feeling groggy and may have adverse side effects.

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Avoid sleep aids - Some studies suggest that melatonin may be useful for adjusting your circadian rhythm and can be a better option if you need to take something to fall asleep.

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Biological clock - Sleep experts say that our biological clock shifts about one hour in every 24 hours.

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Plan ahead - Beat jet lag by going to sleep and waking up 30 min to an hour earlier every day for a week before your trip.

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Day of the week - Depending on which day of the week you fly, you may get lucky enough to end up on a plane that is not fully booked. Tuesday nights tend to be the least busy day of the week to fly, increasing your chances of having an empty seat next to you to stretch out on.

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Direct flights - Whenever possible, book a direct flight. It will give you the opportunity to sleep longer without interruptions.

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Comfortable clothes - Comfort is key to solid sleep on a plane. Forget what people think and throw on your sweats or pajamas.

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Caffeine - This may seem like a no-brainer, but limit caffeine intake or avoid it altogether if at all possible.

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Ear plugs - Ear plugs can be a life saver on noisy planes, especially if you are seated near a crying baby.

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Pillow - While a pillow can be great for your head, it's also a good idea to place it behind your lower back, especially if you are stuck in a middle seat. Sitting upright can put strain on your lower back.

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Comfort items - Bring a favorite shawl or cozy socks while flying. Comfort is key!

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Sleep mask - Planes can be bright, even if you fly overnight. A sleep mask will prevent you from waking up due to lights turning on and off.

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Neck pillow - Most people use the neck pillow with the opening to the front. Try turning it around so your chin is resting on the curved part of the pillow—it'll provide more neck support.

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Travel accompanied - Travel with someone you know and feel comfortable with, as it'll be easier to fall asleep.

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Blanket - Bring your own blanket or use the one the airline provides. Keeping your body temperature warm will help promote sleep.

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Exercise - Plan ahead by doing some sort of vigorous activity before heading to the airport. You'll be more likely to sleep if you're physically exhausted.

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Worry - Try not to focus too much on falling asleep. The stress of thinking about falling asleep may prevent you from actually being able to. Expect to not sleep, so if you do fall asleep, it'll end up being a nice bonus.

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Take off -

Have a restful flight!

See also: What your sleep position says about your personality

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