I've spent 230 hours on overnight trains and planes. Here are 5 things I always do to get as much sleep as possible.

Business Insider's reporter has learned key tips for sleeping on overnight ridesJoey Hadden/Business Insider

• I frequently travel on overnight trains and red-eye flights.
• Sleeping during travel is difficult, but I've learned a few tips that make it easier.

Sleeping on planes and trains is tough.

Take it from me: a travel reporter who has spent an estimated 230 hours on overnight trains and planes in my life.

I've been taking red-eye flights since I was a kid. From transatlantic to international journeys, I've spent a total of 110 hours in the air at night. And since becoming a travel reporter nearly three years ago, I've spent 120 hours on overnight trains in the US and Europe.

I find red-eye flights and sleeper trains to be convenient since they leave me with more daytime at my destination. But I know firsthand that if I don't sleep through the night, I risk arriving too exhausted to enjoy myself.

Luckily, I've gotten quite good at falling asleep in transit over the years. Here are my best tips that help me avoid a sleepless night while in motion.