1. straighten your legs
If you like sitting position crossing the legs, give up this habit. This posture prevents the normal circulation of the blood in the legs and does not allow the body to relax. Best of all, when they are straight and only slightly bent at the knees. Increase the bend angle, this posture when starting to bore, and through time straighten the back legs.
2. Slide the back of the chair back
Prolonged sitting with a straight back creates a strain on the lower back. To reduce it, tilt the chair back and lie down on your back. Alternatively, you can buy a pillow under your lower back and take it with you during the flight.
3. Choose a window seat
If possible, choose a window seat, to have at hand a plane wall. In this case, you will have left is one more comfortable position to sleep: you will be able to rest, leaning to one side, not interfering with the neighbor. If you select in advance the place did not work, and you did not get a seat by the window, ask the flight attendant if the transfer to another place is impossible.
4. Do not contact with the displays before bedtime
During the hours before bedtime, try not to use the screens of their gadgets, whether tablets, laptops or smartphones. The light they emit, suppresses melatonin production - the sleep hormone.
5. Remove unnecessary things on the shelf
Remove clothing, bags and other extra stuff on the shelf for luggage. If you leave something out of them with them, will have to put it next to a chair or to hold. Such objects will certainly create discomfort during sleep.
6. Watch your diet
Do not eat for two hours before bedtime. And do not overeat in the flight day. Scoring the stomach a lot of eating, you will force the heart to work harder to support digestion. This will prevent you from relaxing.
7. comfortable clothes
During the long flight, you are unlikely to be comfortable to sit in tight jeans. Put, for example, soft, not tight pants - they will be much more convenient. Meditate beforehand what your clothes are better suited for aircraft.
8. Bring toiletries for sleep
During the flight, you may need ear plugs, a pillow and a mask over his eyes. The absence of light and unwanted sounds - something that is necessary for a sound sleep, as well as improved comfort. You can also bring a small blanket, if you like to shelter feet.
9. Try less sleep before flying
As an option you can limit your sleep the night before leaving. Exhausting itself in the plane, you'll sleep like a baby. But if the flight will be short-lived, it is better not to bother this trick. Otherwise, you do not have time to recuperate and after landing will feel tired.
10. take sleeping pills
If the front of a long flight, and nothing helps insomnia, remains the last option - take a sleeping pill. For such situations, appropriate preparations on the basis of melatonin. But the choice of sleeping pills should consult a doctor.