The Ultimate Guide to Sleeping Better While Travelling
If there’s one thing that can make or break a trip, it’s sleep. You can have the best itinerary lined up, but if you’re stumbling around like a zombie from a sleepless flight or a noisy hostel, you’re not going to enjoy it half as much. Travelling throws all sorts of obstacles at your body clock — cramped plane seats, thin hotel walls, jet lag, and the general excitement of being somewhere new.
The good news? With a few smart hacks, you can actually get decent rest on the road. From long-haul flights to bustling hostels, there are ways to create your own little pocket of calm and wake up refreshed enough to dive straight into adventure. In this guide, we’ll run through tried-and-tested tips for sleeping well while travelling, whether you’re 30,000 feet in the air, dealing with a dodgy bunk bed, or trying to reset your body clock after crossing time zones.
Sleep on Planes and Trains
We’ve all been there — you finally start to drift off on a long-haul flight, only to be jolted awake by the food trolley or a neighbour heading for the loo. Sleeping on planes and trains is notoriously tricky. The seats are cramped, the air is dry, and there’s always some kind of background noise. Yet with the right approach, it is possible to arrive rested enough to hit the ground running. Think of it as building your own little cocoon of comfort at 30,000 feet or while rattling along an overnight rail line.
Pick your seat wisely
Your seat choice can make or break your chances of rest. Window seats are ideal for leaning against, and you won’t be disturbed when others need to get up. If you’re flying, seats over the wing tend to experience less turbulence, which makes for smoother, easier sleep. On trains, look for quieter carriages or book a sleeper cabin if your budget allows. Avoid anywhere near toilets, doors, or galleys — the extra foot traffic and light are a guaranteed sleep disruptor.
Create your own sleep kit
Cabins aren’t designed with comfort in mind, so bring a few essentials that can transform your journey. A memory foam U-shaped pillow (or a flat, inflatable option if you pack light) supports your neck. A soft but effective eye mask blocks out cabin lights. Noise-cancelling headphones are the gold standard, but even a pair of wax or foam earplugs works wonders. A large scarf, hoodie, or travel blanket adds an extra layer of warmth when the air conditioning kicks in.
Prepare and build a routine
What you do before you board is just as important as the flight itself. Stick to lighter meals and drink plenty of water; heavy food, alcohol, and too much caffeine can make sleep fragmented and restless. Once on board, follow a simple routine to signal to your body it’s time to wind down. Change into comfier clothes, dim your screens, and put on calming music, a meditation track, or a sleep podcast. Creating a familiar ritual, even in an unfamiliar environment, helps your brain switch off more easily.
Quick hack: book seats on the left side of overnight trains when travelling east — you’ll avoid the early sunrise beaming through your window.
Sleeping in Hotels
Hotels should be the easy option for rest — a real bed, blackout curtains, and fresh sheets. But anyone who’s found themselves awake at 2am thanks to thin walls, slamming doors, or a humming air conditioner knows it’s not always that simple. Whether you’re in a budget city stay or a five-star resort, a little know-how can help you get the best sleep possible.
Choose the right room
Not all hotel rooms are created equal. When booking, ask for a room on a higher floor and away from lifts, ice machines, or street-facing windows — these tend to be the noisiest spots. If you’re especially sensitive, some hotels will even note “quiet room” requests.
Make the space sleep-friendly
Even the nicest hotel rooms can feel unfamiliar, which makes it harder to switch off. Adjust the thermostat to a cool but comfortable temperature (around 18–20°C is ideal), draw the curtains tightly, and if light still creeps in, use a travel eye mask. A white noise app or playlist can mask sudden sounds like traffic or late-night guests returning.
Work around odd hours
Travel often comes with late check-ins and early departures, which can throw your rhythm off. If you’re arriving late, pack an easy-to-reach sleep kit in your hand luggage so you don’t waste time digging through your suitcase. For early flights, set more than one alarm (hotel phones often fail to ring), and keep your pre-flight essentials laid out the night before to reduce stress and maximise rest.
Quick hack: if the curtains don’t close properly, use a trouser hanger with clips from the wardrobe to keep them shut — instant blackout effect.
Sleeping in Hostels
Hostels are brilliant for meeting other travellers and keeping costs low, but they can also be some of the noisiest places you’ll ever try to get a good night’s sleep. Between squeaky bunk beds, snoring roommates, and the inevitable 3am arrivals rustling bags, rest isn’t always easy to come by. Still, with a few smart strategies, you can make dorm life surprisingly sleep-friendly.
Pack the essentials
Earplugs and an eye mask are non-negotiable in a shared room. Go for silicone or wax earplugs if foam doesn’t block out enough sound, and a comfortable, padded eye mask that won’t slip off. A lightweight sleep sack or microfibre blanket can also be handy if the hostel bedding feels less than inviting.
Choose your bunk carefully
If you get the choice, bottom bunks mean less climbing (and fewer risks of falling out half-asleep). Top bunks can feel a little more private though, especially if you hang up a sarong or towel for makeshift curtains. Scope out the room before committing — a bed near the door usually means more noise, while corners tend to be calmer.
Respect (and survive) dorm etiquette
Hostels work best when everyone does their bit. Keep your night gear handy so you’re not rummaging through your backpack at midnight, and use a torch app instead of switching on the main light. On the flip side, don’t be afraid to set boundaries — if someone’s blasting music in a shared dorm, politely asking for quiet usually works better than stewing in silence.
Quick hack: some travellers swear by using a lightweight curtain wire or magnetic clips to hang a thin travel sheet around their bunk — instant privacy and better sleep.
Beating Jet Lag
Crossing time zones is one of the biggest sleep disruptors when travelling. Your body thinks it’s midnight when it’s lunchtime, or wide awake just as you’re supposed to be winding down. The result? Grogginess, restless nights, and days that feel out of sync. While there’s no magic cure, there are ways to ease the transition and get your body clock back on track faster.
Adjust before you travel
If you’re heading somewhere with a big time difference, start shifting your sleep schedule a few days before departure. Go to bed and wake up an hour earlier (or later, depending on your direction of travel) to ease your body into the new rhythm gradually.
Use light to your advantage
Natural light is the most powerful signal for resetting your body clock. If you’re trying to adjust to an earlier time zone, get outside in the morning sunlight. For later time zones, expose yourself to light in the evening and keep mornings dim until your body catches up.
Consider short-term aids
Some travellers find that melatonin supplements can help reset their sleep-wake cycle — though it’s best used sparingly and with guidance if you’re not used to it. Hydration is equally key: flying dries you out, and dehydration makes jet lag symptoms worse. Stick to water and avoid alcohol-heavy “sleep aids,” which usually do more harm than good.
Nap smartly
Naps can help, but timing is everything. Keep them short (20–30 minutes) and avoid dozing late in the day, which can push bedtime back even further. If you arrive exhausted, a quick nap can take the edge off — but try to hold out until local night-time if you can.
Quick hack: on overnight flights, set your watch or phone to your destination’s time zone as soon as you board — it’s a simple psychological trick that helps your brain adjust faster.
Travel Sleep Essentials to Pack
A few lightweight items can completely transform how well you sleep on the road. Think of them as your portable sleep kit — small investments that pay off every single night, no matter where you are.
Eye mask and earplugs
These two are the holy grail of travel sleep. A padded, contoured eye mask blocks out everything from cabin lights to hostel dorm switches. Pair it with silicone or wax earplugs (far more effective than basic foam) and you’ll have a much easier time shutting out the world.
Neck pillow
Not all travel pillows are created equal. A memory foam U-shaped pillow offers the most support, but if you’re tight on space, inflatable ones are great for packing down small. Some travellers swear by wraparound “travel scarves” with hidden support — worth considering if you prefer something less bulky.
White noise or sleep apps
Download a white noise, meditation, or sleep story app before you go. They’re lifesavers in noisy hotels and dorms, and they work just as well on flights. Some even let you download tracks offline for when Wi-Fi isn’t an option.
Sleep sprays or familiar scents
Lavender pillow sprays or essential oil rollers can help signal to your brain that it’s time to sleep. They also add a sense of familiarity to otherwise unfamiliar spaces, which makes drifting off easier.
Extra touches
A lightweight microfibre blanket or sleep sack is handy for hostels or overnight buses. Portable blackout curtains (or even a large scarf with magnetic clips) can help in bright hotel rooms. And don’t underestimate comfy socks — cold feet are a sleep-killer.
Quick hack: pack everything into a small pouch so your “sleep kit” is always ready to grab. That way, whether it’s a flight, train, or unexpected overnight stop, you can set yourself up for rest in seconds.
Extra Travel Sleep Hacks
Beyond planes, hotels, and hostels, there are a few simple habits and rituals that can make a big difference to how well you sleep on the road. These little tweaks don’t take much effort but can help you feel more rested, no matter where you end up.
Pre-trip rituals
Sleep starts before you even leave. Try to get a solid night’s rest before travelling — pulling an all-nighter in the hope of “sleeping on the plane” rarely works and usually backfires. Pack calmly the night before so you’re not stressed at bedtime, and keep your sleep kit easy to reach in your carry-on.
Naps vs pushing through
When you arrive in a new time zone, it’s tempting to crash straight into bed. But if it’s only mid-afternoon, that can throw you even further off schedule. A short nap (20–30 minutes) can refresh you without derailing your body clock, while pushing through until a reasonable local bedtime helps you reset faster.
Make your environment familiar
Even when the surroundings are new, adding a few familiar touches can trick your brain into relaxing. That could mean using your own pillowcase, spraying a bit of your usual sleep scent, or listening to the same calming playlist you use at home. These little cues help create consistency for your body, even in unfamiliar settings.
Limit screen time
It’s tough when you’re excited about a new place, but endless scrolling or late-night Netflix binges mess with your sleep hormones. If you can’t switch off, at least use blue-light filters and dim your screen to reduce the impact.
Quick hack: carry a spare pillowcase — it takes up almost no room, doubles as a laundry bag, and gives you a familiar scent and texture that instantly makes strange beds more comfortable.
“Sleep might not be the first thing you think about when planning a trip, but it can make all the difference between dragging yourself through the day and making the most of every moment. Planes, trains, hotels, and hostels all come with their own challenges, but with the right hacks — from choosing the best seat to carrying a simple sleep kit — you can give yourself the best chance of proper rest.
At the end of the day, everyone’s sleep style is different, so it’s about figuring out what works best for you and building those habits into your travels. A little preparation goes a long way, and once you find your rhythm, you’ll discover that sleeping well on the road isn’t just possible — it’s one of the secrets to truly enjoying the journey.”
