Sleeping in economy in 2026 requires a "sensory bubble" approach to counter the cramped environment. Start by reclining your seat 100 to 120 degrees to reduce spinal pressure, and use a high-quality, 360-degree support neck pillow to prevent your head from lolling. To block out light and sound—the two biggest disruptors—wear a contoured blackout eye mask and noise-canceling headphones playing "pink noise," which is proven to help travelers fall asleep 38% faster. For 2026 "points hackers," the high-value move is to uncross your legs and use a small footrest or a personal bag under the seat to improve circulation. Additionally, stay hydrated but avoid caffeine and alcohol, as they disrupt REM cycles. If you have the option, book a window seat so you have a solid surface to lean against and won't be disturbed by seatmates needing to use the lavatory.