How to Achieve Comfortable Sleep While Sitting

As we continue to move towards an increasingly busy lifestyle, sometimes it feels like the day doesn’t have enough hours for everything that needs to be done. Sometimes we need to work while travelling or catch up on some much-needed rest during a long journey. In these instances, sleeping while sitting may become inevitable. However, sleep posture plays an important role in overall sleep quality and how rested you feel upon waking up.

If you’re struggling with getting comfortable enough to get some shut-eye while sitting upright, here are five tips that can help optimize your experience:

Find comfortable seating arrangements

The first step towards achieving better sleep results when sitting is finding a comfortable seat that supports your head and neck correctly. Travel pillows can be useful in this regard since they provide support for your neck and help keep it steady even as the vehicle moves around.

Look for seats with adjustable headrests

Seats with adjustable headrests offer more flexibility with regards to positioning yourself comfortably within them.

Choose cushions wisely

Cushions play a huge part in determining how well you will manage comfort levels during extended periods of time spent seated.

Shift frequently

Sitting still for too long leads muscles stiffness which puts pressure on different parts of the body causing discomfort and ultimately disrupting any chance of peaceful slumber

atretching exercises-

Exercises such as stretching before boarding or after disembarking from long flights helps stretch out tight muscles ensuring they stay pliable.

Restroom breaks –

Frequent restroom breaks give us an opportunity to stand-up straighten our backs reducing pain associated with constant sitting.

Adapter seat positions-

If you have the freedom and flexibility to do so, consider adapting your seat into different positions such as reclining to relieve pressure points on your back.

Maintain Good Posture

Adequate posture ensures proper alignment of the spine, neck, and head during sleep – promoting restful sleep

Sit upright

The key point of maintaining a good posture is remaining in an erect position while also ensuring that your shoulders are relaxed.

Support lumbar area

Bolstering the small of your back using a pillow or rolled up jacket helps support its natural curve aligning upwards with the rest of the spine.

Block out Disturbances

Blocking out visual cues that keep us alert can be helpful in attaining peaceful slumber.

Wear eye-masks-

Avoid external stimuli by wearing an eye mask which blocks light completely from reaching eyes guaranteeing deeper relaxation levels.

Use earplugs or headphones

Noise-cancelling gear like ear plugs or noise-cancelling headphones offer music enthusiasts some form of relief from distractions enabling them to isolate themselves regardless of their surroundings.


Sleep impacts every aspect of our lives; it’s important to get enough quality rest even when we can’t find enough time for it. Sleeping while sitting may not always provide ideal sleeping conditions but getting comfortable and finding ways around potential hindrances ensures better-rested travel experience. By following these tips above you will be able to catch up on lost sleep even while traveling!