What’s worse than being crammed in a tiny, upright seat on a long flight? Being wide awake the entire time! While we all dream of golden tickets to luxury, lay-flat seats, there are effective strategies that can help you transform a long-haul flight into a restful experience. You're just a few steps away from arriving at your destination feeling fresh instead of wrecked.

1. Arrive Sleep Deprived

It may sound counterintuitive, but showing up a bit sleep-deprived can actually work in your favor. Many red-eye flights cross several time zones, asking you to sleep at odd hours. According to Jamie Zeitzer, co-director of Stanford University's Center for Sleep and Circadian Sciences, trying to stay up a bit later the night prior and waking up early on the morning of your flight could make it easier to doze off once you board—despite the discomfort of your seat.

2. Avoid Cabin Meals

Eating right before sleeping can be detrimental to your slumber. Dr. Virginia Skiba, a sleep medicine expert, suggests enjoying a light meal a few hours before boarding rather than indulging in the airline’s meal options. Travel writer Kristin Luna, who has ventured to over 130 countries, confirms she prefers to eat prior to departure and brings her own snacks, prioritizing sleep over cabin breakfast service.

3. Shift Your Mindset

As soon as you board, mentally adjust to your destination’s time zone. For instance, if you’re flying from New York to Paris, consider it midnight instead of 6 p.m. Going a step further, try to replicate calming bedtime rituals from home to ease the transition. Dr. Oren Cohen, an assistant professor of sleep medicine, recommends turning off screens, brushing your teeth, and even wearing cozy, pajama-like clothes.

Packing sleep essentials can also make a difference! Luna swears by a blackout eye mask, noise-canceling headphones, and a Trtl neck pillow that conveniently folds into her carry-on.

4. Be Cautious with Sleep Aids

While you might be tempted to pop a sleep aid or sip some wine to help you nod off, experts caution against it without prior consultation. Sleep psychologist Alicia Roth emphasizes the importance of trialing any new sleep medication at home before relying on it during a flight to understand how it affects you. The duration of your flight also matters; most sleep aids remain in the system for several hours and might leave you groggy if your flight is brief.

If you do consume alcohol, moderate your intake. Zeitzer notes that a glass of wine may help you relax but warns against heavy drinking or combining it with medication.

5. Navigate Seating for Comfort

Your choice of seat can greatly influence your ability to sleep. Window seats are often revered for being ideal due to the ability to lean against the wall. Some seasoned travelers, like frequent flyer Drew Hudon, have even opted for aisle seats in the middle section to avoid being disturbed by traveling companions who might need to get up.

Regardless of your seating arrangement, get creative. Dr. Cohen shares that resting your head on a traveling partner's seat can enhance comfort, while the "head stack"—resting your head on your partner's shoulder—can make napping even cozier.

6. Embrace Your New Time Zone Upon Arrival

No matter how well you sleep on the plane, beating jet lag begins immediately upon landing. Support your internal clock by engaging in outdoor activities on your first day. Exposure to sunlight can help regulate melatonin, promoting a smoother transition to the new time zone. Staying active will tire you out, making it easier to settle into a new bedtime routine.

With these savvy tips, you can turn your next flight into a restful experience, ensuring that you arrive ready to enjoy your destination to the fullest! Don’t let discomfort or jet lag ruin your adventures—try these strategies and experience the difference!