Are long bus trips a consistent part of your life for work or travel? Or do you have a random overnight bus ride? Whatever the case, it’s good to know how to sleep well when on the road to arrive rested at your destination.
While it might seem easier said than done, you shouldn’t rush into getting ready for a sleepless journey. With a little bit of preparation and the right tips at hand, having a refreshing sleep en route won’t be a problem.
Why Is It Challenging to Sleep on a Bus?
All people tolerate bus travels differently. One way or another, though, sitting in nearly the same position on a moving vehicle for hours is tiresome and even exhausting at times. To understand how to make your ride maximum comfortable and take a healthy nap during your journey, first, it’s worth considering the factors that make it difficult to sleep on a bus:
- Noise: Buses can be quite noisy, especially if they are traveling on a busy road or highway. The noise of the engine, other vehicles passing by, or even the sound of passengers chatting can be disruptive and hinder you from falling asleep;
- Vibration: The constant movement of the vehicle can also be distracting and annoying. The engine vibrations and road bumps can be uncomfortable and make it hard to relax;
- Uncomfortable seating: The seats on buses are usually designed for short-term use. This can cause physical discomfort during long trips and difficulty to find a relaxed yet supportive position for a sound sleep;
- Lack of privacy: Sleeping on a bus means being in close proximity to other passengers, which can make it difficult to feel relaxed and comfortable. The lack of privacy can also be unsettling for some people;
- Motion sickness: Some people may experience motion sickness when traveling on a bus. It may cause nausea or vomiting. Even when feeling light dizziness, it’s hard to sleep.
Overall, getting a night’s rest on a bus can be challenging due to the combination of these factors. However, when duly prepared for an overnight ride, you will be able to have some really good rest en route.
Some planning in advance can make a big difference on the road. Below, we’ll provide some quite simple yet resultative tips that will help you improve the quality of sleep during your journeys on the bus.
Sleeping on a Bus: Things to Do
In this section, we’ll outline our recommendations, some of which require prep work. Yet, these are simple things that are well worth the effort and will pay off with a comfy nap on a bus.
Choose the Right Seat
If you plan your journey well ahead and have an opportunity to pick the seat here are some tips to help you choose the best seat:
- The bus layout matters: It’s important to know what type of bus you’ll be traveling on before you choose your seat. Some buses have reclining seats, while others may have seats that don’t recline at all. The same is true for the legroom. Some buses have more legroom than others. You should take these aspects into consideration when selecting your seat. A reclinable seat with enough legroom in front will keep your body in a more comfortable and relaxed position for sleep;
- Opt for a window seat: Window seats are often the best choice for sleeping on a bus, as they offer a wall to lean against and some privacy from other passengers. Plus, you won’t have to worry about being disturbed by someone climbing over you to get to the aisle;
- Consider the location of the seat: Seats located in the front of the bus may be noisier and more prone to bumps, while seats in the back of the bus may experience more sway. Try to find a seat in the middle of the bus, where you’ll experience less movement and disturbing vibration and enjoy a smooth ride.
Pack Helpful Accessories
While these things are not a necessity, they might greatly contribute to the comfort of your sleep on a bus. Besides, those are affordable and simple items. So, get ready with your “traveling sleeping set”.
Earphones or Headphones
Headphones or earphones with noise-canceling technology will help create a peaceful sleeping environment by blocking the traffic noise, honking horns, passengers talking, and the sounds of the roaring engine.
Besides, listening to calming music can help you relax, reduce anxiety, and fall asleep more easily. You can create a playlist of your favorite songs, sounds of nature, sleep-inducing music, or special meditations to listen to.
Finally, earphones or headphones can deliver a sense of privacy and distract from the surroundings.
Neck Pillow
Designed to follow your natural neck and head contour, a neck pillow will
- Support your neck and head ensuring physiological alignment and keeping them in a comfortable position while you sleep seated;
- Relieve muscle tension to prevent stiffness and soreness and make it easier for you to transition to other activities upon arrival;
- Improve circulation in the neck and head areas to reduce the risk of discomfort and headaches that might result from sitting for long periods of time;
- Create a cozy environment by providing a sense of comfort and familiarity in a potentially uncomfortable atmosphere.
Sleeping Mask
A sleeping mask is a prime item to have with you during long-distance bus rides. Looking like nothing special, it could be truly rewarding.
Its initial purpose is to block the light since darkness induces sleepiness. So, it will block out overhead lights in the bus and flash road lights. Keeping away the light, the mask also promotes the production of melatonin, a hormone that improves the quality of sleep.
Besides, it will make you feel more isolated in a public setting and reduce distractions from other passengers or the environment. Just make sure the mask is of high quality. It should be made of breathable soft material that won’t chafe or irritated your skin and have an adjustable strap for a secure and comfy fit.
Nasal Strips
Nasal strips are yet another accessory to improve the quality of sleep, especially for those who have difficulty breathing through their nose. Placed over your nose, these adhesive strips work to lift and widen your nostrils to
- Improve airflow by opening up the nasal passages, allowing air to flow more easily through the nose. This can be especially helpful for those who suffer from nasal congestion or other breathing problems;
- Reduce snoring by promoting better nasal airflow and reducing the likelihood of air turbulence in the throat;
- Increase oxygen intake thanks to a more active airflow to improve sleep quality and overall health;
- Reduce dry mouth by easing nasal breathing, which will improve overall Breathing through the mouth can cause dry mouth, which can be uncomfortable and disrupt sleep. By improving nasal breathing with nasal strips, you may be able to reduce dry mouth and improve overall comfort.
It’s important to choose the right size and type of nasal strips. Look for the model designed for nighttime use and specifically labeled for snoring relief. Hypoallergenic strips are easy to remove without causing skin irritation. Mind following the instructions to ensure proper use and maximum effectiveness.
Blanket
A compact travel blanket that won’t take much space into your backpack or travel bag can become a game changer when it comes to sleeping comfort on a bus.
Not only will it keep you warm if the air conditioner is on or during a cold season but also it will make you feel cozy and protected to fall asleep faster.
Choose Appropriate Clothing
When traveling on a bus for long distances, wearing the right clothing is of utmost importance. Here are a few quick tips to remember:
- Wear comfortable clothing. Choose loose-fitting and comfy garments like shorts, sweatpants, or leggings, and pair them with stretchy tees, oversized shirts, and cozy hoodies. Avoid restrictive and too-tight clothing that will limit your movements;
- Give preference to breathable natural materials such as cotton or linen, which allow air to circulate and can help regulate your body temperature, prevent sweat, and avoid feeling hot or cold;
- Dress in layers, again, to be able to adjust your body temperature for maximum comfort;
- Wear socks and shoes to keep your feet warm and protect them from cold floors or surfaces on the bus. You can even take an extra pair of clean socks with you to take off your shoes for the best sleeping experience.
Overall, when choosing what to wear for a bus trip, prioritize comfort and convenience and pick clothing that allows you to move and adjust easily.
Take Some Snacks
Wholesome foods will tame your hunger during a long bus trip and provide your body with the nutrients it needs to rest and recover. Here are some snack ideas for a healthy sleep on the road:
- Nuts are a great source of healthy fats and protein, which can help keep you full and satisfied throughout the trip. They’re also easy to pack;
- Fresh fruit is a nutrient-dense and refreshing snack that can provide you with the vitamins and nutrients your body needs to stay energized. Some good options include apples, bananas, and grapes;
- Crackers and cheese are packed with protein and carbohydrates to keep you full for longer. Choose whole-grain crackers for added fiber and eat them with low-fat cheese for a healthy and balanced bite;
- Hummus and veggies are protein- and fiber-rich foods that mix well with fresh vegetables such as carrots, celery, and bell peppers. This snack provides a perfect combo of nutrients to keep hunger at bay throughout the trip;
- Dark chocolate is a satisfying snack to please your sweet tooth while also providing antioxidants and other nutrients that can help improve sleep quality.
Stay Hydrated
Drinking enough water to stay hydrated is highly important, wherever you are and wherever you go. Dehydration might cause headaches and muscle cramps and affect your overall well-being and sleeping quality.
So, take an extra bottle of drinking water with you and worry not about going to the bathroom too often. Most modern charter buses have a restroom onboard. So, you won’t have to wait for the next bathroom break.
Deep Breathing Practice
Deep breathing can be a helpful technique for promoting relaxation and improving sleep quality on a bus. It can help you reduce stress, anxiety, and nervousness to calm down and make it easier to fall asleep and sleep well.
Deep breathing also boosts oxygen intake, which can help you feel more alert and energized during the day and more relaxed at night.
Manage Your Motions Sickness
Motion sickness is a common problem for many people when traveling on a bus. It’s hard to fall asleep when you feel dizziness and nausea. Here are some tips for managing motion sickness and improving your sleep during a ride:
- Sit in the front of the bus to reduce motion sickness, as you’ll experience less movement and sway than those sitting in the back;
- Focus on a fixed point outside the bus such as the horizon or a distant object to help your brain adjust to the vehicle motion;
- Avoid reading or looking at screens since these activities can exacerbate motion sickness;
- Take breaks to get some fresh air and move around, which can help alleviate dizziness;
- Consider taking special medication if your sickness is severe. It can help minimize or even eliminate the symptoms.
Keep Your Valuables Safe
When constantly keeping an eye on your possessions and staying alert, you won’t be able to relax and fall asleep. So, take care of your belongings and place them out of sight and out of easy access. In the meantime, use a lockable backpack or small travel bag to take the most valuable things with you.
Overnight Bus Rides: Things to Avoid
Some habits we have or minor things we don’t put much attention to might negatively impact our ability to fall asleep during a long bus ride. So, considering what things you should restrict or refrain from during your lengthy bus trips won’t go amiss.
Limit Your Screentime
Excessive screen time on a bus ride can disrupt sleep in several ways. Electronic screens emit blue light, which can suppress the production of melatonin, a hormone that regulates sleep-wake cycles.
Screentime can be mentally stimulating, making it harder to relax and unwind before bed. This can lead to increased feelings of alertness and difficulty falling asleep. Besides, prolonged exposure to stimulating or distressing content, such as news stories or social media feeds, can increase stress and anxiety and hinder you from falling asleep on a bus.
Refrain From Eating Heavy Foods
Eating heavy, fatty, or spicy meals and fast food before bedtime is a bad idea. It can cause indigestion, bloating, or heartburn and lead to consistent discomfort that might not only make it hard for you to sleep but also disturb other passengers.
Additionally, spicy foods can increase your body temperature, which can make you feel hot and uncomfortable, especially if the bus is already warm.
So, it’s better to avoid bringing on board anything that can disrupt your normal sleeping cycle and cause any unexpected situations on the road. Stick to lighter easy-to-digest snacks and meals.
Control Caffeine Intake
Caffeine can break your sleeping rhythm and ruin your well-planned preparation routine. Its stimulating and energizing effect will keep you awake.
Caffeine works to block the regulatory brain chemical adenosine that makes us feel drowsy at the end of the day. When you consume caffeine, it binds to the adenosine receptors in your brain, preventing the buildup of adenosine and promoting wakefulness.
Besides, it boosts heart rate and blood pressure making it even harder to relax and calm down.
The effects of caffeine can last for several hours, depending on how much you consume and how quickly your body metabolizes it. If you consume caffeine late in the day, it can interfere with your ability to fall asleep at night. Even if you are able to fall asleep, the quality of your sleep may be reduced, as caffeine can cause you to have more shallow sleep.
Generally, it’s a good idea to avoid consuming caffeine for several hours before bedtime.
Hence, refrain from drinking coffee, tea, and some soda beverages that contain caffeine. The best option is water. You can add some lemon or mint to it for a refreshing touch.
Roundup
Sleeping on a bus can be challenging, but with a little preparation and some simple strategies, you can improve your sleep quality and arrive at your destination feeling more rested. A comfy seat, supportive neck pillow, cozy blanket, non-restrictive clothing, a pair of noise-canceling headphones, and a breath of fresh air during the breaks can make your ride an enjoyable journey rather than a tiresome trip.