Our sleep expert, Dr Nerina, shares 7 tips to help when

The work, rest and play principle

just sitting and watching or surfing the in-flight entertainment.
  Plan your entertainment and aim to take regular movement
breaks while watching and in between programmes.  Many flights
have wifi these days but you should avoid watching more than one
screen at a time.  If you have to work, then do so then take a
break and reward yourself with a movement break and stretching
followed by watching a film.  The aim is to be very conscious
about when you are working,  switching off with some
entertainment or getting some quality rest.

Think 'rest' rather than sleep

many people can't sleep when flying so don't worry about it. 
You could potentially recoup more energy by resting well rather
than trying to sleep.  Think more in terms of rest rather than
sleeping.  Use the in-flight guided meditations to help you
rest and balance your energy.

Meditate on take off and landing

your eyes, focus on your breathing while mentally and softly 
repeating the words IN and OUT.  Do this for 10-20 minutes on
take-off and landing to calm any jitters but also to help to
balance out your energy.  With your eyes closed you can also
visualise or imagine roots coming out from your feet and sending
them down to the centre of the earth.  This is very grounding
and can help to minimise the destabilising effect of

Stand and put roots down

to the above, get up and move.  Find some space where you can
stand with your feet about hip width apart and breathe
deeply.  On the exhalation imagine sending roots out through
your feet and to the earth's centre. 

Avoid clock watching

you're feeling anxious about whether or not you're sleeping, use
the rest priniciple described above and avoid constantly checking
how much time you have left until landing.  Also avoid
measuring how much sleep you've had and definitely avoid using a
'smart' wristband device to monitor your sleep pattern

Essential oils - lavender and eucalyptus

with small bottles of essential oils such as lavender (to aid rest)
or eucalyptus (to help breathing and clear stuffy nose and

Positive mental attitude

you're getting agitated by having to sit for so long or frustrated
by delays, try to stay positive.  Think about how busy you
might have been before you got on the plane or how busy you might
be when you land and value the time to rest and be looked
after.    Smile and think grateful thoughts.