Flying long-haul can be a nightmare, particularly for travellers who struggle to sleep or suffer from plane nausea. Whether it’s a screaming toddler, bright lights or an uncomfortable seat, there’s far too many obstacles for a good night’s sleep.

However, a sleep expert has shared their top tips for British tourists travelling long-haul this summer. Martin Seeley, CEO and sleep expert at MattressNextDay, said there are a few things that could help travellers drift off.

It might be tempting to get the holiday vibes started at the airport but Martin warned tourists should always avoid alcohol on and before a flight.

He said: “If you are looking to sleep on a plane, always opt for water instead of alcohol. While it may make it easier for you to drift off, alcohol actually disrupts your sleep and lowers the quality.”

According to Martin, there’s also one key question that tourists should ask their flight attendant when they board the plane.

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He said: “There’s nothing worse than settling down to sleep to be interrupted by those sitting next to you eating their food and turning on their lights.

“So, when the plane has taken off and the seatbelt sign is off, ask the flight attendants when the food will be served. This way, you can time your sleep around the food and ensure you are not disturbed by the service.”

Long-haul flights could include several meals, depending on the length of the flight. The service could be very disruptive for tired passengers.

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Passengers could even be woken by the meal service on a short-haul flight. Although food isn’t usually included on short flights, passengers can purchase meals.

If the flight attendant shares meal times with the passengers, travellers have a better chance of getting a decent night’s sleep.

Martin added: “You should always head to the airport early to account for any delays, but did you know it can help you sleep better, too?

“Before you board, spend 30 minutes walking around the airport, duty-free or even in the lounge. Studies have shown that just 30 minutes of moderate exercise can boost sleep quality.”

If it’s a long-haul flight it’s a good idea to get some exercise before being trapped in a seat. There’s usually lots of space to walk around at the airport.

Recently, a travel expert shared the best seat on a plane for British tourists looking for a comfortable flight.

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