Sleeping on the plane is not always easy to sleep through the landing much more difficult. Noisy seat neighbors, board service or light turbulence will always get you out of your sleep. Especially on long-distance flights, where it is necessary to fight against the jet lag, that is troublesome.

With these 11 tips for falling asleep in the aircraft, you are guaranteed to get a little more relaxed at your travel destination. And you do not even have to take sleeping pills or other sedatives.

1. Keep your routines!

If it is possible, you should book your flights so that they are overlapping with your natural sleep rhythm. Even if that does not work, you should try to keep your routines before going to bed: clean your teeth, read a few pages in a book and do exactly what you do before you go to sleep. This will help you sleep better on the plane

2. Wear the appropriate clothing!

A pajama is not the right clothes for a long haul, so much is clear. Almost as comfortable is sportswear – this sits loosely and does not constrict you. If you get cold quickly, you should definitely wear a long jogging pant, a sweater, and warm socks. In the air, it can be quite cold in the long run.

3. Choose the right seat!

Depending on which side you normally sleep on, you should choose your seat if you want to sleep on the plane. Of course, it is less comfortable on the plane than in your bed, but if you can lean on the right side at the window, you can probably fall asleep better.

4. Tight yourself a little!

If you fail to follow the first tip to sleep in the aircraft, you can try to sleep 2 or 3 hours less the night before the flight. Then you’re probably so tired when you board, that it should not be a problem to sleep on the plane.

5. Stretch your limbs!

Before you make it comfortable on your seat, you should stretch your body a little. This will ensure that you will not get cramps later, which will tear you from sleep. Apart from this, it also helps to prevent thrombosis.

6. Turn your neck pillow over!

Actually, nape pillows are a good idea. But unfortunately, they often do not work the way you would like. If this is so with you, you can try to turn the nape pillow, so that it supports your chin. Then it prevents your head tilting forward and you can fall asleep better.

7. Use your handbag as a footrest!

In order to sleep well on the plane, it is important that you make it as comfortable as possible. If you do not find a comfortable position for your feet, you can try to use your hand luggage as a footrest. In most cases, it is also relaxing to take off your shoes – but you should only do that if your feet are not stinking!

8. Do not let the light sources keep you awake!

On the one hand, onboard TV and reading lights provide a welcome change in the aircraft. On the other hand, these light sources can be very disturbing when you want to sleep. But you should not let your sleep go away. A sleeping goggles provide relief. On some airlines, you get these even free.

9. Listen to white noise!

Earplugs can help you if your seat neighbors or the advances of the crew keep you up. Even better works here however White noise, thus a noise, which drowns all other noises.

10. Give up the plane food!

Food and drinks that contain sugar, alcohol or caffeine are not beneficial if you want to sleep. So it is better to do without the plane food. If you have to eat something – it can happen on longer flights – you should take more carbohydrate meals to you.

11. Make your airplane belt visible!

If you use a blanket on the plane, you should close the belt over this. Then the crew members do not have to wake you up in case of turbulence. Also during the landing approach, you can use the last flight minutes for a relaxing sleep.