As someone who regularly flies from the UK to countries such as Thailand, Malaysia, Vietnam and Singapore (Asia is my favourite part of the world), I know just how difficult it can be to sleep soundly on a long distance flight.

We all like to start our holidays full of energy and excitement, but this can be difficult if we have struggled to sleep during the flight due to crying babies or the person next to you waking you up every time he/she wants to get past you to go to the bathroom, for example.

So I thought I would provide you with some tips that will help you sleep smoothly during long haul flights.

The most obvious solution is to buy a first class or business class ticket because stretching out in luxury, and maybe getting your own bed, will certainly help a great deal. However very few of us can afford this luxury, so this isn’t really an option.

So if you are going to travel in economy class, then the one thing you should do when you book the flight is to try and get a window seat (making sure that you avoid the back row so that you get a reclining seat).

That way you can lean against the window or the wall of the plane, which is often a more comfortable position. You will also ensure that you are not bothered by passengers wanting to squeeze past all the time when they want to visit the bathroom.

Another thing you can do is to bring a comfortable pillow to rest your head. This will make sleeping a lot easier, and you may also want to bring your own blanket if the airline doesn’t already provide one for their passengers.

You should also use an eye mask and maybe buy some ear plugs or headphones to block out any external noise.

With regards to food and drink, I always try and use the bathroom just before boarding the plane so that I don’t need to use the bathroom in the middle of the flight, and can therefore get a good long sleep.

I also recommend that you limit myself to one small drink at the start of the flight, just to stay hydrated, and try to avoid alcohol or caffeine. Once you have woken up towards the end of the flight, you will usually be given a complimentary meal by the airline and you can get another drink then.

It is also important to wear suitable clothing during the flight in order to sleep well. So even if you are travelling to or from a very hot country, you should still take a pair of trousers and a sweater because it is often quite cool on the plane.

Finally if you know that you will struggle to nod off, despite doing all of these things, then you may want to consult your doctor and consider using sleeping pills as a last resort.