Sleep on the move is hard — noise, light, cramped seats and time-zone chaos all work against you. You can't make a plane seat into a bed, but you can stack the odds in your favour.

Your travel sleep kit

  • Eye mask and earplugs (or noise-cancelling headphones) — block light and noise cheaply.
  • Neck pillow for upright sleeping.
  • A layer — planes and stations run cold, and cold wakes you.

Beat jet lag

  • Shift toward the destination's time zone a day or two before you fly.
  • On arrival, get daylight and try to stay awake until local bedtime.
  • Go easy on caffeine and alcohol in transit — both wreck sleep quality.
  • Stay hydrated; dehydration makes the fatigue worse.
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In a strange bed

Recreate your home cues — same wind-down routine, phone away, room as dark and cool as you can get it. Familiar signals help your body switch off.