It’s hard to get enough rest when you are traveling, but that’s one of the most important times to let your body rest. If you are fatigued and sleep deprived, not only will your trip be miserable, your immune system is also weaker and you could easily catch something like the flu in crowded areas. 

Lack of adequate rest can also worsen jetlag and reduce your awareness, leaving you vulnerable to pickpocketing, theft and other dangers. To make it easy to sleep during your flight (or train ride) as well as when you get to your destination, pack the following items to help you sleep better. 

1. Neck Pillow 

Unless you are traveling on a sleeper train where you’ll have a bed, most forms of travel force you to nap while seated. A travel pillow can help you sleep deeper and more comfortably on a chair. It also ensures you don't wake up with a sore or aching neck.  

Even if you don't plan to sleep, a neck pillow can still make you more comfortable and help you get to your destination feeling more rested. 

When choosing a travel neck pillow, look for one that’s soft and molds easily to your neck and shoulders. This ensures it supports you in all the right places. Microfiber and memory foam pillows make for the best travel pillows, though they can get a bit too warm.

If you prefer a travel pillow that’s cooler and more breathable, look for one made from down like this Canadian Down one from Lincove. You can also get a travel pillow made from other natural materials like wool and latex. 

Tip: Remember to pack your travel pillow in your carry-on so that you can access it while traveling. 

2. Travel Blanket

Airplanes tend to be chilly (they are kept cold deliberately for several reasons), and this can make it harder to sleep. 

Normally, wearing layers can be enough to keep yourself warm. But a blanket offers a certain cozy warmth that makes it easy to drift off to sleep. 

Travel blankets are soft and lightweight to make them easy to fold and pack in a carry-on. Budget ones are made from fleece or microfiber, but you can also find premium ones made from cotton, bamboo or wool. These natural materials provide better temperature control, ensuring you don't get overly hot.  

3. Melatonin 

Even if you don't normally take melatonin to help you sleep, we recommend carrying it when you travel. Don't worry, melatonin is a natural supplement it is 100% safe to use for most people. Unlike sleeping pills, melatonin does not create any dependency, so you’ll still be able to sleep well once you come back home. 

The reason we recommend melatonin is because sleep is a bit harder when you are traveling. You are in a new environment, you probably have strangers around you and the conditions are not as perfect as in your bedroom. 

Melatonin complements the already present sleep hormone in your body, which helps you feel sleepy and go to sleep. Take between 1mg and 5mg just before you get on your flight (only if it is an overnight flight). 

In addition to helping you sleep, melatonin can also reduce jet lag and help you adapt to a new time zone quicker. Take melatonin just before you go to bed in your new destination. It will help you sleep even if you are not feeling sleepy. 

4. Noise Canceling Headphones or Ear Plugs

Noise and light are two big enemies of sleep and they can be a major issue when you are traveling. Fortunately, they are easy to deal with. 

For noise, a pair of noise-canceling headphones does the trick while also allowing you to enjoy music or a podcast. You can even put on some sleep sounds to help you drift off. 

If you don't have the budget for a pair of headphones, try some simple earplugs. Reusable silicone earplugs or disposable foam ones do a great job blocking noise. 

5. Eye Mask 

For light, an eye mask is what you need. Get a 3D mask that contours around your eyes. They are much more comfortable compared to regular eye masks. 

Other Items

Here are a few things that can help you sleep better when you are away from home.

• A portable humidifier when you are going to a dry climate. Low humidity can cause issues like stuffy nose, nose bleeding and eye irritation that keep you from sleeping. A small portable humidifier can help you breathe and sleep better. 
• If, on the other hand, you are going to a humid climate like Florida, the moist air can cause issues too. In this case, a travel dehumidifier can help you sleep more comfortably. 
• If you have allergies, we highly recommend wearing a travel mask to protect yourself from pollen, dust and other airborne allergens you’ll undoubtedly encounter. Hercleon has an excellent face mask designed specifically for long flights. The Aplu flight mask is comfortable, doesn't apply pressure on ears and it doesn't cause mask acne, making it great for sensitive skin.
• Your favorite sleep teddy bear or just something from your bedroom like a quilt. Having something familiar can help you sleep in a strange environment.