Long-haul train trips can be an exciting way to travel from place to place, as you can enjoy the scenic beauty of your surroundings without having to focus on the road ahead. But for all the sightseeing opportunities that trains offer, it can be challenging to get a good night’s sleep. As someone who’s taken their fair share of overnight train journeys, I can tell you that the constant chatter from fellow travelers, coupled with the bumpy nature of some train tracks, can make it difficult to doze off and sleep soundly through the night. Here are a few helpful hacks that I’ve successfully used before that can help you get a good night’s sleep aboard a train, too.
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Opt for the Quiet Car
If you have the financial means, sleeper accommodations are the best way to ensure privacy and comfort on overnight train trips. But those tickets can be cost-prohibitive, leaving some of us looking for cheaper options in coach class.
Luckily, companies such as Amtrak in the U.S., Shinkansen in Japan, and ÖBB in Austria are just a few of the rail providers that offer a dedicated quiet car for passengers, which may be an ideal place to post up for your overnight trip.
People in the quiet car are asked to limit their conversations to a minimum and speak in subdued tones. Phone calls are strictly prohibited in most quiet cars, and passengers are required to wear headphones if listening to any videos or music. In my personal experience riding Amtrak, fellow passengers are generally quite respectful of these rules, and rarely need a reminder from the conductor.
While there’s nothing to be done about environmental train noise, quiet cars will have a lower level of passenger noise than other cars. As a bonus, certain quiet cars feature low lighting, which creates a more relaxing atmosphere conducive to sleep.
Explore Eye Masks and Earplugs
Sleep masks, noise-cancelling headphones, and earplugs are an absolute must for any overnight train traveler. You never know if you’ll end up sitting next to a snorer, or if your neighbor will have their phone screen turned up to full brightness. (Believe me, it happens way more often than I’d ever hoped it would.)
One of my favorite products for overnight train journeys is this weighted sleep mask, which helps limit outside stimuli and encourages sleep. This mask is ergonomically designed to block out light entirely, which I’ve discovered is quite helpful when the train pulls into a well-lit station or if you’re trying to get some shut-eye in the middle of the day.
A pair of soft earplugs is essential as well, as they’ll block out both noise from other passengers and the clattering of the train rolling down the tracks. Noise-cancelling headphones also do wonders. My favorite are the Apple AirPods, either for playing relaxing songs or even white noise to lull me to sleep.
Choose the Window Seat
On Amtrak, coach seats are first-come, first-served, while business class and private rooms are assigned. If you’re traveling in coach, I recommend showing up early so you can hop on the train and snag a window seat, as it helps to have a wall to rest your head against. I’ve found that sitting on the aisle, on the other hand, may invite a slew of distractions — nothing disturbs a deep sleep like having your arm bumped by a passenger walking down the aisle to the bathroom in the middle of the night.
Invest in a Travel Pillow
The moment I first used the neck pillow I purchased during my travels, I wondered how I ever took an overnight train trip without it. Memory foam pillows are particularly helpful, as they contour to your neck and help create a soft cushion between your head and the hard wall of the cabin.
Assuming your train has tray tables in front of every seat, you could also try an inflatable travel pillow. When deflated, these pillows fit easily into a carry-on bag. Once inflated, the pillow stands tall and has a hole on top for you to rest your face against, and holes on each side to stick your arms through. Lower the tray table, place the pillow down flat, and lean forward for maximum comfort.
Set Alarms (Or Request a Wake-Up Call)
Nothing strikes fear and anxiety into my heart quite like the prospect of sleeping right through my stop. This has kept me from getting a good night’s sleep far more often than I’d like to admit.
One thing I’ve found that puts my mind at ease is setting multiple alarms as an added caution, though, of course, this comes at the risk of disturbing other passengers. You could also consider buying a vibrating pocket alarm to shake you awake when the time comes.
If you’re traveling in Amtrak’s sleeper section, you can also request a wake-up call from the train attendant. As you near your stop, the attendant will come by your room and make sure you’re aware and ready to depart. While Amtrak offers no formal wake-up service in coach class, I’ve found that if you politely ask a crew member for assistance, they’re often happy to help.
Stretch Before Bed
Before trying to fall asleep, get up and stretch your muscles. This encourages blood flow and can leave you feeling less achy when you wake up. If traveling in coach, you can head to one of the communal cars, such as the cafe car or the observation car, where you can find a private table to do some basic arm, neck, or leg stretches.. Do a few minutes of leg stretches, then return to your seat; you’ll likely feel better in the morning and noticeably less stiff — I know I do.
Wear Comfortable, Loose Clothing
Loose clothing can help you get restful slumber, because it allows for more freedom of movement and also helps with the circulation of air. Whether you run cold or hot, consider packing layers in breathable fabrics so you can easily adjust to the temperature onboard. Stretchy pants and baggy hoodies are both great choices; I wear the latter aboard trains quite often. (Bonus: Pulling the hood over your head provides some additional privacy.)
Make Use of the Footrest
Whenever I’m riding on one of Amtrak’s long-distance routes, I always take advantage of the small barlike footrests attached to the seat in front, which allow you to prop your legs up and improve circulation. While you won’t be able to lie completely flat, combined with the seat’s recline, you should be able to get comfortable enough to sleep through the night. Many European trains also provide reclining seats and similar small footrests for added comfort.
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