How to Actually Sleep on a Long Flight, According to a Travel Expert

"It provides a solid surface to lean against while sleeping and gives you control over the window shade, allowing you to create a darker environment."

"Make sure to utilize the aisle armrest. Since you have easy access to the aisle, you can use the aisle armrest as additional support for your head or upper body while sleeping."

"Keeping shoelaces too tight for an extended period of time can end up compressing nerves and restricting blood circulation to your feet, allowing your feet to fall asleep midway through your sleep. Loosening laces on the plane can help reduce any discomfort and help maintain healthy circulation, which can therefore help you sleep for longer."

"Sitting cross-legged limits blood flow on one half of your body, which places extra stress on your lower spine. This can make you uncomfortable and wake you up, therefore disrupting your sleep."

Choosing a window seat provides a solid surface to lean against and control over the window shade to create a darker environment conducive to sleep. An aisle seat can still work by using the aisle armrest for extra head or upper-body support while maintaining easy access to the aisle. Loosening shoelaces reduces nerve compression and preserves blood circulation to the feet, preventing numbness that can disrupt sleep. Avoid sitting cross-legged to maintain balanced blood flow and reduce lower-spine stress. Avoid alcohol and caffeine because both substances can impair sleep quality and continuity during long flights.

Read at Travel + Leisure