A sleep expert just shared the 5 things we're all doing wrong on a flight.

If you want to support independent women's media, become a Mamamia subscriber. Get an all-access pass to everything we make, including exclusive podcasts, articles, videos and our exercise app, MOVE.

Sleeping on a plane seems to be one of those things where you're either gifted with the ability to close your eyes and immediately drift off into dreamland, or you're among the rest of us struggling to get some shut-eye on the flight.

When it comes to in-flight rest, I feel like I've tried it all.

From the 'curl myself into a tiny ball' approach to the 'lean on my tray table and hope my head doesn't get squashed' method, my neck pillow and I have tried every contortion imaginable.

Yet the quest for a good night's sleep continues.

Because let's be real, nothing hits the same as being able to lie down.

But while we might not be able to achieve that same level of comfort in our economy seats, there are other measures we can take to get a better sleep on the plane.

Because it is a skill, and apparently, most of us are doing it wrong. Go figure.

Watch: Mamamia's modern etiquette guide on travel. Post continues below.

SleepJunkie certified sleep science coach Meg Riley said we're often sabotaging ourselves without realising it.

Meg said many people think being exhausted guarantees sleep on a flight, but that's rarely the case.

"Between cabin noise, blue-light exposure, and constant stimulation, your brain never truly powers down," she said.

According to Meg, there's a formula for in-flight rest, and it involves this 'must-avoid' list.

• Caffeine "just to stay awake". Drinking a coffee or soft drink before boarding can delay melatonin release for hours, leaving your body wired when the lights dim.

• Alcohol to relax. Free wine and beer can be tough to resist, but maybe skip them on your next flight. While a wine might help you get to sleep, alcohol actually fragments REM sleep (which is crucial for emotional and cognitive health) and worsens dehydration, which is the reason many travellers wake up groggy and with a headache.

• Endless screen time. Binging movies until you get tired might not be the best idea. Blue-light exposure from phones or laptops keeps the brain in daytime mode. Sleep experts suggest switching to audiobooks or low-light music instead.

• Skipping hydration. Cabin humidity averages 20 per cent — drier than the Sahara. Dehydration contributes to headaches and poor circulation that can interrupt rest.

• Ignoring routine. Try to get the same amount of sleep as you would at home. Eating, sleeping or working at random times throws off the circadian rhythm. Signal to your body it's time to rest by brushing your teeth and washing your face, just like you would normally.

Okay, so time to bid goodbye to most of my plane habits… eek.

Preparation is key to a good plane's sleep, Meg says. Image: Canva.

But what exactly should we be doing?

"The trick is preparation, from hydrating, dim screens, skipping caffeine, to creating your own version of bedtime even 30 thousand feet up," Meg said.

She suggests:

• Bring noise-cancelling headphones and a trusty eye mask.

• Choose the window seat to lean and avoid aisle disturbances.

• Set your watch to your destination's timezone before boarding.

• Use gentle breathing (4-7-8 or box breathing) instead of alcohol or pills.

• Keep a small "sleep kit" (water bottle, neck pillow, earbuds, moisturiser — you get the gist) in your carry-on.

Happy snoozing!

Feature image: Canva.