Long flight, cramped seats, and loud passengers are just some of the reasons you probably arent

If you aren't flying first-class, or cannot recline your chair, quality in-flight sleep might be far-fetched. Controlling light, temperature and noise are the ultimate tips to help you get better rest.

1. Pick a window seat

Experts have revealed that the best seat for sleeping on a flight is the window seat. It lets you fall asleep to the comforting view of the clouds and you can lean against and rest your head on the side of the plane (if you do not have a neck pillow. It also allows you control the light exposure from the window, which is a bonus!

2. Grab that neck pillow

A neck pillow is your best bet for resting your neck if you couldn't score a window seat. Your back, neck and your neighbour's shoulder will thank you. In addition to the neck pillow, also invest in ear plugs and an eye mask for extended comfort.

3. Wear/Bring comfortable items

This is key in adjusting the temperature. You need warmth for your body to relax, especially in an uncomfortable position as the airplane chair. Bring along your cardigan, socks, and a blanket, if need be. Your familiar teddy is also a plus.

4. Uncross your legs

When you cross your legs, you clamp down on one side, which could restrict blood flow and increase your chances of a blood clot if your flight is more than four hours. Karena Wu, P.T., the clinical director for ActiveCare Physical Therapy says: “Keep your legs straight, with a slight bend to your knees. You want to avoid any blood pooling in the lower part of your body. If you’re petite, shift your entire body to the side, and lean your shoulder into your seat.”

5. Lean back

Reclining your chair will help ease some of the pressure on your lower (lumbar) spine. With less pressure on your back, it’ll be easier to fall asleep. Or, you could just sit up straight.