Wearing loose, comfortable clothes and light shoes will also make it easier to sleep while sitting up. [2] X Research source A special travel pillow can provide support for your head and neck. These come in a variety of forms: some go around your neck, some over your shoulder, some attach to the side of a seat, and some can be used in multiple positions. [3] X Research source Look for these types of pillows in luggage stores, airport shops, etc.
A surface that is sloped slightly backwards is best. The cushioning of a chair, recliner, or couch can be more comfortable than a hard surface such as a wall when you are trying to sleep sitting up. If you only have a hard surface, however, you can make it more comfortable by using pillows and blankets for padding. If you are traveling with a friend, or have one nearby, it can make things easier. [6] X Research source You can lean against each other (or take turns) and try to sleep.
Put a blanket, pillow, or mat on the ground or floor underneath you. [9] X Research source Put a blanket, pillow, cushion, or other padding behind you. This will provide support for your back. Roll up a blanket or towel and place it or a small pillow behind you at your lower back. This will provide extra support for your lumbar region and minimize soreness. Place a thin pillow behind your neck. This will allow your head to fall slightly backwards, which can make it easier to fall asleep. Specialty neck pillows are made for this purpose, but you can use whatever you have available.
Meditation and/or breathing exercises are also recognized as calming techniques. [12] X Research source A simple breathing exercise is to inhale for a count of 3 or 4, then exhale for a count of six or eight. [13] X Research source A few repetitions of this can be very helpful when trying to calm down and go to sleep sitting up. Don’t get discouraged if you don’t fall asleep immediately. Just try to relax and get the best rest you can.
If you head keeps drooping, you can also wrap a scarf around it and the back of your support (chair, post, etc. ), if possible. [15] X Research source This helps to hold your head in place while you get more sleep.
