Do you have trouble sleeping on a plane? Here are a few tips from travel expert, John DiScala. He founded the travel-information website Johnny Jet and takes more than 100 flights a year:

  • First: If you’re flying coach, there’s less legroom than in business or first class. So the best seat is a window seat in an exit row. You won’t be bothered when your seatmates get up, you can rest your head on the window, and the extra legroom lets you use your carry-on as a footrest. The worst place is near the bathrooms or flight attention stations because people tend to hang out there.

  • Another tip for sleeping on a plane: If you’ve got an aisle or middle seat, bring a travel pillow. Because the pillow wraps around your neck, it keeps your head from lolling to the side, which is the number one reason people wake up on planes.

  • The next trick for sleeping on planes: Wear clothing that allows your body to “breathe.” Research shows that in order to fall asleep, your body needs to release heat. And the best fabrics for that are cotton or wool. In fact, that’s why DiScala says you should avoid using the blankets most airlines provide because they tend to be made of polyester, which traps heat. They’re also rarely cleaned, so they can be covered in germs.

  • DiScala’s final recommendation: Don’t use medication or alcohol to help you sleep. You’ll need to be sharp and instantly awake if there’s an emergency. Plus you may still be groggy when you land, and you’ll be unfit to drive your rental car.