Traveling by plane can be exhausting—especially if you’re on a long-haul flight. The ability to sleep comfortably on a plane can make all the difference in combating jet lag and arriving at your destination refreshed. To help you catch some valuable shut-eye during your flight, we’ve compiled a guide on how to sleep on a plane.

1. Choose your seat wisely: A window seat allows you to rest your head against the side of the plane and provides more control over light exposure. Additionally, there tends to be less foot traffic in window seats.

2. Dress comfortably: Wear loose-fitting clothing that allows for adequate airflow and movement. Layers are key to accommodating varying cabin temperatures.

3. Bring travel essentials: Noise-canceling headphones or earplugs, an eye mask, neck pillow, and blanket will contribute to creating a comfortable and quiet sleep environment.

4. Minimize screen time: The blue light emitted by electronic devices can interfere with your ability to sleep. Turn off devices an hour before you plan on sleeping.

5. Time your sleep: Sleeping according to your destination’s time zone can help you adjust more quickly upon arrival.

6. Hydrate: Cabin air can be dehydrating, which negatively affects sleep quality. Drink plenty of water throughout the flight while avoiding alcohol and excessive caffeine, as these may disrupt sleep.

7. Tilt your seat back: Use the recline feature to get as comfortable as possible, but be mindful of passengers seated behind you.

8. Opt for natural sleep aids: Melatonin supplements can aid in regulating your internal clock and inducing sleep when taken appropriately.

9. Avoid heavy meals: Consuming a large meal before attempting to sleep might lead to discomfort or indigestion, making it difficult to fall asleep.

10. Utilize breathing techniques: Practice slow, deep breathing exercises—such as diaphragmatic breathing—to help relax your body and prepare for sleep.

11. Stretch or do seated exercises: Gentle movements like neck rolls and shoulder shrugs can help to reduce muscle tension and promote relaxation.

12. Create a calming playlist: Soothing music or podcasts can help your mind unwind before sleeping.

13. Try aromatherapy: Scented travel-sized products, such as lavender essential oil, are known to promote relaxation and improve sleep quality.

14. Be patient: It might take time to adjust to sleeping on a plane, so don’t stress if you can’t fall asleep immediately. Experiment with different strategies to find what works best for you.

By following these steps, you will greatly improve your chances of catching some much-needed sleep during your flight, ensuring that you arrive at your destination refreshed and ready for adventure.