How to sleep on a train or plane

A night flight or a long train journey is a double-edged sword. On the one hand, it's the anticipation of adventure and saving precious vacation time. On the other hand, it's the prospect of spending a sleepless night in an uncomfortable seat, listening to a child cry and neighbors talk, and feeling broken and tired upon arrival.

However, good sleep on the road is not a privilege of the chosen few, but a skill that can and should be developed. It doesn't matter if you are going to buy tickets to Irkutsk on Kupi.com for a trip to Baikal or if you have a transatlantic flight ahead – a few simple rules and proper preparation will help you arrive at your destination full of strength and energy. We briefly touched on how to get enough sleep during a flight, and today we will tell you in detail how to turn an airplane seat or a train bunk into a cozy sleeping nook.

The foundation of good sleep – preparation on the ground

The battle for quality sleep begins long before you take your seat. Proper preparation is 80% of success.

Choosing a seat

On a plane

• Window seat (A, F): ideal choice for sleeping. You can lean against the wall, you won't be disturbed by neighbors who need to get out, and you control the window shade yourself.
• Aisle seat (C, D, G, H): convenient if you need to get up often, but the worst option for sleeping. You will constantly be bumped by passing passengers and flight attendants with trolleys.
• Away from toilets and galley. These areas are always noisy and crowded. Choose seats in the middle or front of the cabin.

On a train

• Compartment (Coupe): maximum privacy and quiet. You can arrange with your neighbors to turn off the light and close the door.
• Open-plan carriage (Platzkart): more difficult, but possible. The lower bunk is more comfortable, no need to climb anywhere. The upper bunk offers more seclusion – no one walks past you, and there's less chance of being woken up. Side upper bunks are the most secluded, but also the narrowest.
• Choose a compartment in the middle of the carriage. Seats near the toilet (37-38) and next to the conductor's compartment (1-2) are the noisiest.

Sleep kit

Three most important things that should be in your carry-on.

• Travel pillow. Forget about those shapeless pillows sometimes provided on planes. Your goal is to support your neck and prevent your head from wobbling. U-shaped memory foam pillows or inflatable models that can be adjusted to your preference are best for this.
• Sleep mask. Even dim light from a neighbor's screen or a suddenly switched-on lamp can disrupt sleep. A good mask that fits snugly and blocks out light is a must-have. It will also help you if you suffer from jet lag in a distant country.
• Earplugs or noise-canceling headphones. Airplane turbines, the clatter of train wheels, conversations, snoring – all this is auditory clutter that prevents the brain from relaxing. Simple pharmacy earplugs will already work wonders. And active noise-canceling headphones, playing white noise or nature sounds, will create a real cocoon of silence around you.

Choosing clothes

Dress for the journey like an onion – in several layers. The cabin temperature can change.

• Fabrics: prefer natural, breathable materials (cotton, linen, viscose).
• Cut: no tight jeans, belts, or restrictive clothing. Loose sweatpants, leggings, a hoodie, or a spacious T-shirt are the best choice.
• Footwear: wear comfortable, easy-to-remove shoes (sneakers, slip-ons). By bringing warm socks, you can take off your shoes and let your feet rest.

Creating conditions for sleep on board

So, you're in your seat. It's time to set up your nest.

Mimicking a home ritual

Your brain is accustomed to certain actions before sleep. Trick it by mimicking your usual ritual. Go to the restroom, wash your face, brush your teeth, change into more comfortable clothes (e.g., a T-shirt), put on warm socks. These simple actions will signal to your body: “Time to sleep.”

Food and drinks

• Avoid: coffee, strong tea, cola, and alcohol. Caffeine is a stimulant, and alcohol, although it causes drowsiness, makes sleep shallow and interrupted. Heavy and fatty foods also do not promote rest.
• Choose: herbal tea (chamomile, mint), plain water, and a light snack (banana, nuts). Don't drink too much to avoid frequent trips to the restroom.

Correct posture

• Don't cross your legs. This disrupts blood circulation and can lead to swelling.
• Recline your seat. Do this immediately after takeoff, but be courteous to the passenger behind you. Even a slight recline significantly reduces strain on the spine.
• Fasten your seatbelt over the blanket. This is important on a plane. This way, flight attendants won't wake you during turbulence to check if you're buckled in.
• Use the pillow correctly. Place it on your shoulder and lean your cheek against it, resting your head against the wall or the back of the seat.

Psychological tricks for falling asleep quickly

Your body is ready for sleep, but your brain keeps working? Let's bring in the heavy artillery.

• Breathing exercises. Try the "4-7-8" technique: slowly inhale through your nose for 4 counts, hold your breath for 7 counts, and slowly exhale through your mouth for 8 counts. Repeat several times. This slows your heart rate and calms your nervous system.
• Meditative audio recordings. Download meditation apps in advance (Calm, Headspace) or simply find recordings on YouTube with white noise, rain sounds, or ambient music.
• Don't force yourself to sleep. The most counterproductive thing is to lie there thinking, "I need to fall asleep!" This only causes stress. Instead, tell yourself, "I'll just lie here with my eyes closed and rest." Often, it's after this permission that the brain relaxes and drifts off to sleep. If you're flying for a long-awaited vacation, for which you barely found tickets to Kaliningrad, you shouldn't spoil its beginning with anxiety about sleep.

Sleep on the road is not a luxury, but a necessity that directly affects the quality of your rest. By spending a little time on preparation and creating the most comfortable conditions for yourself, you can overcome insomnia and disembark from the plane or leave the train carriage feeling refreshed, rested, and ready for new adventures.