I've spent 230 hours on overnight trains and planes. Here are 5 things I always do to get as much sleep as possible.
Joey Hadden
- 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.
First, I pack a few key sleep essentials for any overnight trip.
In the air and on the rails, packing a few key items helps me sleep.
A sleep mask, earbuds, and earplugs are essential so I can fall asleep in noisy, or light-filled places like a crowded airplane cabin.
So is Dramamine, a medicine that helps with motion sickness and makes me drowsy.
If I have room for it in my carry-on, a neck pillow is a game changer on flights to help me feel comfortable enough to fall asleep while sitting up.
I also wear comfy clothes like a hoodie, sweatpants, and fuzzy socks.
A busy day before a night flight tires me out.
To sleep through a night in motion, it helps me to be exhausted.
I always have an easier time falling asleep on planes or trains when I spend my day doing something active first, like taking a hike or exploring a neighborhood on foot.
Later, I'm too tired to fight sleep, even when in otherwise uncomfortable accommodations.
I also make sure to walk around the airport or train station until it's time to board.
Similarly, strolling through airport terminals and walking up and down train platforms with my luggage in hand exhausts my body even more before an overnight trip.
I find this makes it easier to sit in a cramped space for hours because I'm more likely to fall asleep.
Once in transit, comfort shows make me feel more at home.
At home, I usually watch a couple of episodes of my favorite comfort shows before bed.
I use the same strategy during my travels. For flights, I use the seatback screen to find a familiar show. And for train rides, I download episodes to my own devices.
If I'm still struggling to fall asleep, I listen to calming music, white noise, or rain sounds to help me drift off.
After watching a TV episode or two, I usually put in my earplugs and fall asleep.
But if I still can't drift off easily, I listen to downloaded Spotify playlists with either calming music, white noise, or sounds of pouring rain. It usually does the trick to quiet my mind and help me fall asleep.
When exercising these tips, I feel more refreshed at my destination. I hope you do too.
If you have any travel tips, please contact jhadden@businessinsider.com
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