Slumbering for several hours on an overnight flight is the ultimate way to travel. The flight passes quickly and you’re fresh and ready to roll upon arrival. Better focus for navigating a strange airport and getting through immigration, not to mention starting a vacation feeling like a human being.

As airlines continue to reduce the width of seats and distance between rows (pitch) in coach, it has become more difficult to truly sleep on long haul flights. Even if you’re fortunate enough to be in business or first class, the noise, lighting, temperature, and time zone changes can wreak havoc on your sleep cycle.

A good night’s sleep and air travel may be a wishful dream for many (pun intended), but even a few snatches of sleep on an overnight flight can make a huge impact. Here are seven, non-medicinal tips for catching a few zzz’s to start your vacation reasonably refreshed.

Wear pajamas. OK – not literally. But clothing should be loose and comfortable, not tight or binding. And dress in layers to accommodate fluctuation in temperatures.
Remember your tootsies. You’ll probably want to remove your shoes for the overnight, so bring an extra pair of socks or slippers in case your feet get cold. And clear as much foot space as you can. Remove items you’ll need from your under-seat bag so you can stow it above, temporarily, to make more room to stretch your feet out.
Bring your own blanket. Even if the airline provides you with one (and for overnight flights, they frequently will), they’re small. An extra blanket can give you more coverage if the cabin is cool, wedged between the window and seat as an extra pillow, or propped as a makeshift barricade from your neighbor.
Replicate your routine. Remove your glasses or contacts, read, rub on hand lotion, drink a little water – whatever you do at home as part of your bedtime ritual, try and repeat to let your body know it’s sleep time.
Eye mask. First, it’s never completely dark in the cabin. And second, this is a life saver if your seat mate wants to stay up all night watching movies or reading.
Ear plugs or noise canceling headphones. If you use headphones use silence or white noise. Even soft music can distract. Personally, I use earplugs because I inevitably turn my head to a position that causes the headphones to dig in.

Have a great flight. Goodnight!