As soon as I get into my room, I sit and lie down on bed to make sure that it is comfortable. If it's not, I head back sown to front desk and ask if they have any rooms with newer beds.

#6- If You're Recovering From Jet Lag. This is a major factor after long east/west flights. It is an extensive subject that I have written quite a bit about.

To learn tips and strategies for dealing with jet lag, go to: http://www.Pilot-Pauls-Travel-Accessories.com/jet-lag

#7- Make sure that you're satisfied with Room cleanliness.

Whether it's perceived of a reality, if you think that room or bed you are sleeping in isn't clean, it will affect your sleep. This is especially true if you think bedding isn't clean.

You can easily bring your own bedding by using a contour travel pillow and dreamsack. I have detailed information about them on my web site at www.pilot-pauls-travel-accessories.com/sleep-tips

#8- Make things just like at home.

Create a routine and environment as close to what you are accustomed to as possible.

Make sure that your room reflects your smoking preferences.

Develop and practice a regular pre-sleep routine. Studies have shown that you can teach your body and mind that it's time to relax and prepare for sleep. If you do this at home as well as while traveling, you'll likely fall asleep more easily.

Keep your sleep time sacred and minimize other responsibilities before trying to go to bed. You should avoid worrying or working in your bedroom.

#9- Manage your Hunger.

If you're hungry before bed, eat a light snack. Otherwise, your hunger can delay your falling asleep.

Having some snacks available in your hotel room requires some advanced planning, unless mini-bar prices don't bother you.

Don't eat a heavy meal before bed. This will disrupt your sleep because your stomach will be busy digesting your food.

Here are some snacks that travel well: dried fruit, nuts, power or granola bars.

If you're thirsty before bedtime, drink a small quantity of water.

Avoid alcohol and caffeine for several hours before bed.

#10- Don't watch clock.

Turn clock around so you can't see it. If you're having trouble sleeping, your awareness of time and your thoughts of how late it is or how soon you have to get up will only make it harder to sleep.

Make sure that you have multiple alarms set, and then don't worry about over-sleeping. I usually get a wake-up call, set room clock and also my travel clock.

If you can't fall asleep within about 30 minutes, don't keep lying in bed trying to fall asleep. Instead, get up and do an activity that will help you relax.

#11- General

Studies have shown that there are two main lifestyle habits that can promote good sleep:

Exercise Regularly. This will help you sleep better, but it is important not to exercise too close to bedtime. Otherwise you body won't cool down and relax in time for you to fall asleep.

Eat a balanced diet. This will help your overall health as well as improve your sleep.

That's just a brief overview. I highly recommend that you read my complete sleep tips article before you go on your next trip. Print it and take it with you. You can find it at:

http://www.Pilot-Pauls-Travel-Accessories.com/sleep-tips

Pilot Paul is a captain at a major U.S. airline. He also hosts http://www.Pilot-Pauls-Travel-Accessories.com where an airline captain helps you with your travel needs.

If you would like to learn more travel tips, see travel accessory reviews and recommendations, learn insider's secrets, find travel discounts, or receive our FREE newsletter, please visit us at

These are great for sleeping on plane. Many people have difficulty sleeping enroute because light level changes frequently.

Passengers turn on lights, movie scene brightens which brightens cabin, people open their window shades, or galley curtain opens flooding area with bright light. Wearing some good eyeshades will make you oblivious and immune to all that.

For reviews and recommendations of sleep masks, go to http://www.pilot-pauls-travel-accessories.com/sleep-mask.html

Noise Canceling Headphones. To sleep on plane, you need to have it quiet. Since you can't control noise level around you, you have to bring quiet along with you.

How can you do that? Two ways- earplugs or noise canceling headphones.

Ear plugs are terrific for some uses. I always wear them in noisy areas, like on ramp when I check jet before flight. While they are small, light, and inexpensive, drawback is that I find them difficult to sleep with. Something stuck in my ear disturbs my sleep. Every time my head moves and ear plug is bumped, it's annoying.

For successful sleep during my important rest breaks, I always use noise canceling headphones.

I really love these headphones and think that they are one of best inventions in years.

Many airlines provide these headphones for their first class passengers. But they have to give them back at end of flight.

If you bought yourself a pair, you'd get one of best first class benefits at less cost than a first class upgraded ticket. Then they're yours to keep and use whenever you're in a noisy place and want to slip on some peace and quiet.

Warning! Once you've tried these there's no turning back. You'll be hooked on them and will want to use them regularly.

For more information, reviews and recommendations of good noise cancelling headphones, click on http://www.pilot-pauls-travel-accessories.com/noise-cancelling-headphones.html

Travel Footrest. The first and business class seats have these, but even in coach you can benefit from using a footrest.

Using a footrest helps in two different ways: o If you're tall, it takes strain off your lower back. o If you're not so tall (or a child), and if your feet don't touch floor, this helps prevent cramps behind your thighs.

There is an excellent folding foot rest available that works very well. To learn more about this, click on http://www.pilot-pauls-travel-accessories.com/travel-foot-rest.html

Other Tips And Strategies For Sleeping While Traveling

Wear Comfortable clothing. Comfortable clothes, warm socks and a sweater will enable you to sleep better.

Loosen or Remove Your Shoes. I often untie my laces to get some extra circulation to my feet. Avoid/Manage Caffeine. In addition to being a stimulant, caffeine also dehydrates you.

Avoid Alcohol. Consuming alcohol before or during flight will make it more difficult to sleep well. It will also dehydrate you.

It is best to avoid alcohol from 12 hours before flight until you're at your destination.

These proven techniques should you sleep while traveling. Try some of these tips and travel accessories on your next trip.

Pilot Paul is a captain at a major U.S. airline. He also hosts http://www.Pilot-Pauls-Travel-Accessories.com where an airline captain helps you with your travel needs.

If you would like to learn more travel tips, see travel accessory reviews and recommendations, learn insider's secrets, find travel discounts, or receive our FREE newsletter, please visit us at