Get a seat that reclines. If traveling by airplane, avoid the back row of the plane where the seats often don’t recline fully. On overnight train journeys, reclining seats with leg rests are usually available in coach class. Pick somewhere quiet. On planes this is typically the middle rows where you are less likely to be distracted by the noise and movement of other passengers and flight attendants. If you find that being near children can disturb your sleep, avoid bulkhead seats on a plane as this is often where the cribs are located. Go for a window seat. Many passengers report that it is easier to drift off in a window seat where you can rest your head against the side of the plane or train. You are also less likely to be disturbed by another passengers getting out to the aisle. Get a good bunk on the train. On longer European train journeys, shared couchette accommodation is popular and affordable. A couchette is a room with several bunks, which you will share with strangers. The rooms lock from the inside. [1] X Research source The top bunk is generally more secure, but if you need to get up during the night to use the bathroom it can be difficult to do so in the dark.
Consider using a money belt that straps to your waist or thigh. If you are storing luggage in the overhead bins, make sure the opening is facing away from the aisle and consider using a lock. [2] X Research source
An eye mask. Many airlines give these out for free when you board but they are not generally available on trains. Opt for an eye mask with a flap that comes down over the top of your nose to keep the light out as much as possible. Earplugs. Airplanes and trains can be very loud places, with the sounds of other passengers, the meal and drink service and plane engine noise potentially disrupting your rest. Bring foam or silicone earplugs so that you can block out the noise and get some sleep.
Do what you usually do at night - use the bathroom, brush your teeth, wash your face, change into sleep attire and read a book or watch a movie to help you drift off. Turn off screens one hour before you want to fall asleep. The blue light they release affects our ability to fall asleep. [4] X Research source
Be aware of your body temperature. On planes, cabin temperature can vary considerably even during a single flight, so wear lighter layers that can be taken on and off easily. Wear lose-fitting clothing in natural fibers that will allow your body to breathe and release heat. A hat or a hood may also be a good way of keeping light out of your eyes. Get some comfy socks. Research suggests that wearing socks can promote sleep because heating cold feet causes the blood vessels in the feed to dilate (known as vasodilation). This signals to the brain that it can redistribute heat throughout the body and prepare for rest. [5] X Research source Bring comfortable shoes for the train. Shoes are required to be worn at all times on Amtrak trains so pack some light plastic sandals or other comfortable footwear for the journey. [6] X Research source
A neck pillow is important if you are unable to fully recline because as we fall into a deep sleep the muscles in our body relax more and more. In a seated position, therefore, it is more difficult to fall into a deep sleep because the neck muscles have to keep working to support our heads. Use the classic U-shaped travel pillow. Experts suggest using it the other way round, with the back of the pillow against the front of your neck. This will stop you jerking awake as your head falls downwards and could help with neck cramps. [7] X Research source Bring blankets to keep you warm. On an airplane, buckle your seat belt over the blanket to avoid being woken up by cabin crew if the seatbelt sign goes on.
If you drink alcohol, limit it to one drink. Even though alcohol helps you fall asleep, it reduces REM (rapid eye movement) sleep which is the most restorative, so you will not sleep as deeply. [8] X Research source Don’t consume caffeine before or during the flight as caffeine is a stimulant and inhibits sleep. Be aware that it can take up to 6 hours for caffeine to be eliminated from the body. [9] X Research source Sip water to stay hydrated but not enough that you constantly need to use the bathroom. Try to eat at regular times, as your internal body clock affects your digestion. [10] X Research source It can be difficult to sleep after a heavy meal or if you are hungry.
Start with the muscles in your toes or fingers and then move carefully around the body, by the end you will feel a deep sense of relaxation.
Over-the-counter sleep aids have a more moderate effect but it is still recommended that you only take them if you can ensure that you have four uninterrupted hours to sleep.
Noise-cancelling headsets can reduce the noise of the plane engine quite effectively. This can help you to feel relaxed enough to sleep, especially if you are a nervous flyer. Play white noise sounds. Research suggests that white noise, which you can download on your phone or music player, can also help promote sleep. [17] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Bring a music player with a relaxing playlist that will soothe you to sleep.
Don’t compare yourself to other passengers who seem to be sleeping soundly, chances are that they aren’t sleeping as deeply as you think. Even if you do sleep you may still be affected by jet lag, which is about how your body adjusts to the change in time zones and the disruption of its circadian rhythm.
