The Day of the Flight

• Drink plenty of water the day of your trip.Jupiterimages/Comstock/Getty Images
  
  Prepare for your flight before you ever arrive at the airport. Avoid drinking alcohol and anything with caffeine in it for at least four hours before your flight, as both can be sleep inhibitors. Drink plenty of water to keep yourself hydrated. Wear comfortable, loose-fitting clothes in layers so you can remove or add items, depending on the cabin temperature.
  
  

Reserve Your Seat

• Reserve a seat by the window for your overnight flight.Stockbyte/Stockbyte/Getty Images
  
  Try to reserve a window seat for your overnight flight. You are more likely to sleep better if you can lean against the wall, and no one will have to climb over you to use the restroom. Seats toward the front of the plane also tend to be quieter, making it easier to doze off, and exit-row seats provide extra legroom. Front- and back-row seats usually do not recline in airplanes, and can be very uncomfortable on long flights. Keep your seat belt fastened during the entire flight so that the flight attendant will not need to wake you in the event of turbulence.
  
  

Music

• Download your favorite music to relax you during your flight.Jupiterimages/liquidlibrary/Getty Images
  
  Avoid listening to the pumped-in music on the airplane and download your own favorite relaxing songs to your MP3 player before your flight. Noise-canceling headphones will help tune out other distracting sounds, allowing you to relax and drift off to sleep.
  
  

Extras

• A neck pillow will prop up your head while sleeping.Creatas Images/Creatas/Getty Images
  
  Add a little comfort to your airplane seat with a body or neck pillow. Travelers who sleep on their stomach or side at home can place large pillows on the seat tray and lean into it for a relaxing position. Those who sleep on their back may prefer to lean back with a neck pillow to prop up their head and relax. Sleep eye masks and earplugs are also very helpful in blocking out distracting lights and sounds, allowing you to fall asleep more easily.
  
  

Food

• A turkey sandwich can make you drowsy.Medioimages/Photodisc/Valueline/Getty Images
  
  Certain food items contain helpful sleep aids. Consider eating a banana for its melatonin and serotonin, or almonds for their sleep-encouraging tryptophan. Both contain magnesium, which relaxes muscles. A turkey sandwich on whole wheat bread can be an excellent, natural way to help induce sleep on an overnight flight. At the same time, avoid eating gassy foods, such as broccoli, milk and apples, to prevent an upset stomach in-flight. Beverages containing caffeine can dehydrate you, making it hard to sleep, so drink water with your evening meal or snack.