Recently I travelled to Sweden for a sleep conference - and many of you would know that I live in Australia.

Although I was heavily focused on changing my body clock timing from Australian time to Scandinavian time - so I could get the most out of my trip - I had a lesser focus on how to make the best of my sleep during my long haul flights.

Whilst my sleep on the way to Sweden went well, it was the flights back that weren’t great. I spent more hours awake than I would have preferred. And during those hours I endeavoured to not repeat the same mistakes I had made.

So today I’m gonna share these tips (in no particular order). Here goes !

No. 7 - The Window Seat

The mistake I made was that I did not plan ahead and select my seats early. Many of my preferred seats were taken by the time I logged on within the 48 hrs prior to departure. On a 13 hour flight from Dubai to Australia, it was clear I made a big mistake.

I ended up in pretty much the middle of the middle row.

The problem was that I had people around me … 360 degrees around me. This meant that there was noise and light surrounding me.

At home, we usually have a bedpartner next to us - and bedpartners are one of the biggest problems in our sleep environment. So being in the middle of dozens of bedpartners was a bad move.

So in future, not only will I be setting an alarm for 48 hours before my departures, but I may also be saving up a little more dollars so I can pay for the window seat.

No.6 - Minimise Light

Most people know to do this, but its nevertheless important. Many use an eye mask (I personally use a beanie), which is better than just shutting your eyelids. This is because your eyelids can still allow some light to hit your eyes.

Yes, that’s right. Light in a plane can be out of your control.

Whether it’s Emirates serving breakfast 1 hr after take-off (when it’s 3am at the departing city).

Or the Italian couple behind you who feel the need to turn the overhead light on when the plane’s interior lights turn off (indicating it’s sleep time).

Or the wanker sitting way to left in the window seat who opens up the window blind because it looks so interesting outside - but the sun is still shining mate.

Ok, I’m venting … I feel slightly better now … let’s move on …

No. 5 - Minimise Noise

Again, most people know to do this, and likewise, most airlines will supply ear plugs. I know some people don’t like the sensation of ear plugs, but maybe an alternative is a pair of headphones.

And you can see where I’m going with this …

Play some relaxing music.

The definition of ‘relaxing music’ can vary for different people. So experiment beforehand at home. What songs do you fall asleep to? And there’s plenty of options on Youtube to try, and even software that is affordable and let’s you download Youtube songs to your iTunes playlist.

If you cannot afford the small noise-cancelling headphones (ie, that are not on-or-over-your-ears), then the standard headphones that come with most phones are fine. Especially if you wear a beanie down over your ears!

No. 4 - Pay to Lie Down

(We never suggested these tips were for free).

Our muscles relax when we sleep. We’re not meant to sleep upright nor slightly inclined.

It goes without saying that we sleep better when we are lying down - for example, in Business class.

But perhaps there’s a cheaper option …

No.3 - Fly when it’s less crowded

Typically, Tuesday and Wednesday nights are the least crowded. Fortunately, on our overnight flight from Australia to Dubai, was half-empty (this is one occasion when half-empty has a positive connotation).

One of us had the aisle. One had the window seat. No one was in the middle.

It’s easier to lie down across 3 seats than 2.

And it was a Sunday night.

No.2 - Backs to the wall

We never know if there is going to be someone sitting behind us. Nor who they are.

A young child.

A large person.

A young child who doesn’t sleep.

A large Italian lady with insomnia who throws her blanket over our heads when she goes to the toilet in the middle of the night.

Ok. I’m venting again. But whilst those seats with nobody behind them are often near the toilets (where there is some light and noise - and thus violating Number 5 & 6) - it’s a trade-off with someone waking to those things that go bump in the night.

No. 1 - soporifics

This is a fancy word for sleep medications, anti-histamines, etc.

As we prepare for sleep, our general levels of arousal decline.

As we enter sleep, we shut ourselves off from our environment.

At home, that environment is usually quiet and dark. As we’ve explained above, that’s definitely not guaranteed on a plane.

So we need extra help to shut off from our environment.

I’m a 1990s trained psychologist. The idea was ‘Skills. Not Pills’. But there are some situations that are incredibly challenging. And during these times ‘pills’ can be handy.

Long-haul flights are one of those occasions when I take temazepam. Many of use sleep experts rave about how important getting enough sleep is. If you’ve saved up alot of money to travel - then to make the most of it - even a couple of hours of sleep is better than 45 minutes of sleep.

Are there more than 7 ways to control your sleep environment when travelling?

If so, let us know in the comments.

And do they get you more than 45 minutes of sleep?

And who do you think is the best airline for sleep?