Travel and Leisure asked an expert for some practical tips to sleep better on planes, whether you’re at the back, middle, or front of the plane.

“Clearly the more you are able to lie back, the better. So the further up the aircraft that you go the more comfortable you will be for sleeping,” he told Travel + Leisure. “In ergonomic studies, of the early days of lie-flat, there were sleep tests that showed you needed a genuinely flat bed to get the most rest.”

And for travelers who can’t afford those lie-flat luxuries?

“There are other things we need to pay attention to, to get the best rest,” White said, “which can take you all the way back to economy class.”

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