If you were to ask me about one of my biggest accomplishments as a sleep writer in 2025, snoozing for over five hours on a transatlantic flight (according to my Oura Ring) honestly comes to mind.
With the right sleep knowledge and gadgets, I kipped peacefully on board and, despite the seven hour time difference between home and my destination, felt reasonably refreshed on landing.
If you're traveling for the holidays, you probably want to get some rest on route so you turn up with enough energy to see you through the festivities. So, I'm letting you in on my tactics here.
From packing the best sleep headphones to prepping your body clock, here are my tried and tested tips and products for snoozing on the go, be you in a noisy plane cabin, a packed train or even hitching a ride on Santa's sleigh...
Tips and products to help you sleep anywhere
Packing the right things, eating right and remaining calm can all help you sleep while travelling. After many long haul flights and long commutes, here are my top sleeping-on-the-move tips...
1. Block light and sound
A pair of reliable headphones and a light-blocking mask can be real game changers for sleeping on public transport.
As a sleep tech writer with stacks of gadgets at home, it's always difficult to decide which ones I need to take when traveling. But on said flight where I slept blissfully, I had my Ozlo Sleepbuds and SOMO Sleep Mask to hand and can honestly say they were a lifesaver.
I could replace the uncomfortable headphones provided by the airline with the comfortable Ozlo Sleepbuds, turn on the soothing sleep sounds and distract my mind from the chatter around me.
Meanwhile, the super soft SOMO Sleep Mask effectively blocked out light, while its acupressure feature helped me feel a sense of calm.
2. Be mindful of food and drink
Granted, you can't always be too fussy about what you're eating and drinking while on the go. Sometimes convenience takes precedence and you just have to grab whatever fuel you can. But being somewhat mindful of what you're putting in your body can help you drift off on board.
However tempting an airport coffee may be, it's best avoided so you're not wired by caffeine through your flight. A warm calming tea is the better choice if you're hoping to get some shut eye in the sky. Our Senior Sleep Writer and tea-lover Frances Daniels specifically recommends a chamomile or peppermint tea.
Studies from the Oxford Academic Sleep Journal also show dehydration can cause poor sleep. And, unfortunately, flying dehydrates you due to low cabin humidity. This meaning keeping on top of your H2O intake is all the more important and can give you a better chance of getting some sleep on the go.
3. Comfort is key
Our sleep team has tested viral travel pillows from the infinity pillow to inflatable nap pillows, but despite what the marketing says, we're yet to find one better than the humble neck pillow.
The memory foam Napfun travel pillow for $13.86 at Amazon easily does the trick. It's comfortable and supportive to help you avoid that inevitable neck pain when sleeping sat up — the joys of traveling economy.
Dressing for the climate is also important. While you want to be cosy, you should remember your core body temperature needs to drop to facilitate sleep, so keeping cool and comfortable is key to resting well while traveling.
4. Sit back and relax
Experts recommend following a consistent, calming nighttime routine each night at home, and the same advice applies when you're traveling.
Although you won't be able to carry out each step of your wind-down from your plane or train seat, you can engage in calming activities like reading, meditating or journaling to help shift your mind into a relaxed space.
While back-of-the-seat entertainment passes the time, I find reading on a plane more conducive to sleep. So be sure to pack that top-rated Kindle.
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