Follow these three steps to maximize your chances of getting a good night's rest on a long-haul flight in economy class!

Sleeping on a plane, particularly on long-haul flights, can often be a challenge for passengers. Sitting upright for more than six hours is not the most comfortable, and having to sleep in a seat surrounded by strangers can be a stressful experience. Here are three tips for catching some z's in on long-haul flights!

Choosing the right seat is the first step to getting a good night's sleep or nap on a flight. On long-haul flights, it may even be worth paying for seat selection to guarantee the desired seat, as it may make or break your flight experience. However, if you have a frequent flyer status on the airline you are flying, the seat selection fee may be waived, though this does depend on the route and the airline.

Most people prefer window seats on long-haul, overnight flights as they allow passengers to lean into the window (or the wall if you're unlucky) and get some shut-eye. One disadvantage to window seats is that passengers may have to climb over two seats to get to the aisle to access the bathroom or the galley. However, this does depend on the aircraft - on Japan Airlines' Boeing 787-8 (international version), the seating configuration is 2-4-2, meaning passengers sitting in window seats only have to bother one other passenger when using the restroom.

Aisle seats are a better alternative for some, as passengers have unrestricted access to the aisle, bathroom and galley, which can be helpful if you want to stretch your legs. The worst thing about sitting in an aisle seat is being woken up by the people next to you, asking to go to the bathroom.

Now that you've chosen the right seat on your flight, your next step is to pack a bag with items that will help you get a good night's rest. Some of these items may include eye mask, ear plugs, and a travel pillow.

While flight attendants do generally dim the cabin lights on overnight services, they may do so only after completing meal service. So, if you are planning to sleep immediately after take-off, then I'd recommend that you bring an eye mask with you. If your neighbors are noisy, or if the aircraft's engines are keeping you awake, then get your ear plugs out to block off any noise!

A travel pillow is absolutely necessary if you want to sleep well on a plane. Ensuring that your neck is supported with a travel pillow will get you one step closer to sleeping through the night.

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If you've completed Steps 1 and 2, and still find yourself not being able to sleep on a plane, then you might consider seeking some sort of medical advice. Consult your GP or pharmacist to see what works best for you on these tricky trips.

What are your thoughts about sleeping in economy? Do you have any additional tips? Let us know what you think in the comment section.