Sleeping

If you arrive at your final destination in the daytime, you should aim to leave the plane as rested as possible. This will allow you to stay awake for the rest of the day, and go to bed at the right time for your new time zone. However, beware of sleeping too much on the plane if you plan to arrive in the evening or at night - you'll be so rested that you won't be able fall asleep - until the following morning. In this case, it's better to arrive tired enough that you'll sleep as soon as you hit the pillow.

Whilst some people seem to be able to fall asleep on a plane easily, many of us find it extremely difficult. Here are some tips that will help you catch up on your rest whilst flying:

1. Try booking a window seat; it will give you a wall to lean on, and your neighbour won't disturb you on the way to the bathroom.

2. Board the plane armed with the following: an eye-shade to block out light; ear-plugs to shut out sound; and an inflatable neck-rest for comfort.

3. The plane can become draughty, so bring a sweater and an additional pair of socks to help maintain your body heat while you sleep.

4. Make sure that your body will be tired for the flight: before your departure, avoid sleeping in, napping or consuming caffeine, and try to get some exercise.

5. Tell your neighbour that you plan to sleep. This will make sure that they leave you alone, with the additional advantage that they can discourage the flight attendants from disturbing you while you sleep.

6. Make sure you put your seatbelt on over your blanket, otherwise flight attendants may wake you to request that you buckle up if the flight becomes turbulent.

7. If your legs are long, put your carry-on in the overhead bin so you have more legroom. If your legs are short, use your carry-on as a footrest.

8. Adjust your seat for maximum comfort. If you can't put it back far enough, try putting a pillow or blanket behind your lower back to make you more reclined.

9. It's often easier to fall asleep as the plane takes off. The G-forces on takeoff will make you feel two to three times heavier than normal, making you feel sleepier than normal too. Additionally, there is no fresh air on the plane between the time the aircraft leaves the terminal until the plane is airborne. This low oxygen in the cabin will make you feel sleepy, so you can easily nod off as the aircraft climbs to its cruise altitude.

10. If you have not fallen asleep by the time the flight is underway, have a look around the cabin for better seats. A row of empty seats with movable armrests is the best situation for sleeping on a plane – other than first class of course.