Sleeping on a plane, train or bus can be a challenge, especially when you have to sit erect and upright for extended periods. But did you know that it is not impossible to get a good night’s sleep in a sitting position? If you’re planning for a long overnight journey or find yourself frequently travelling, here are some tips on how to sleep comfortably in a sitting position.

Get comfortable

It is essential to be comfortable before even attempting to sleep in a sitting position. Dress in comfortable clothing, avoid tight-fitting clothes and put on cozy socks, if necessary. Make sure you have a neck pillow to support your head.

If you are a light sleeper, consider wearing earplugs or noise-canceling headphones. Finally, also consider wearing a sleep mask to block out any lights or distractions.

Choose the right seat

If you get the chance to choose your seat, try to go for a window seat. This seat will give you something to lean against and keep you from being jostled by other passengers. An aisle seat might be more comfortable for those with long legs who can better stretch their legs. On planes with more legroom, consider paying extra for a seat with extra space.

Get the Angle right

One of the most crucial factors when sleeping in a sitting position is getting the angle right. Keep your hips and knees at 90 degrees in your seat and lift your legs off the ground and lean them slightly against the seat in front of you. Tilt your seat back for the most comfortable sleeping position. If the recline isn’t possible, opt for a wedge-shaped pillow to support your lower back and lift your legs slightly.

If you can, adjust the headrest to the correct height to cradle your neck and keep it from bobbing around. Some travelers also find that wrapping a blanket around their neck supports their head and prevents snoring.

Stretch regularly

Sitting in the same position for an extended time can lead to stiffness or even cramps. Take regular breaks and stretch your legs while walking down the aisle. Flexing your feet and ankles can help increase blood flow and reduce the risk of blood clots. Do some simple stretching exercises before settling in for the night.

Relaxation techniques

Relaxation techniques can do wonders when you’re trying to sleep in a sitting position. Some techniques to try include visualization, deep breathing, or meditation. Listen to calming music or soothing sounds to help you fall asleep quickly.

Stay Hydrated

Keeping your body hydrated is important when travelling, but it is essential when you’re attempting to sleep in a sitting position. Drink plenty of water before and during your journey. Avoid drinking caffeine or alcohol, which can interrupt your sleep.

Final Thoughts

Sleeping in a sitting position can feel like an impossible feat, but with the right strategies, it is achievable. Start by dressing comfortably, choosing the right seat, and adjusting your angle. Stretch regularly, use relaxation techniques, and drink plenty of water to stay hydrated. By following these tips, your next long overnight journey might leave you feeling refreshed and well-rested, even if you never lay down to sleep.

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