How to Sleep on a Bus, Even Overnight

A night bus can save you a hotel bill. It also comes with a hum that never stops, a seat that only leans back a little, lights that may come on at stops and a stranger next to you. You cannot change the bus. You can change how much of it reaches you.

Where is the best seat to sleep on a bus?

A window seat. The Sleep Foundation notes that some sleep experts suggest a window seat on a plane, because it gives you a surface to rest your head. A bus window works the same way. You also control the curtain, and nobody has to climb over you at a rest stop.

How do I get comfortable sleeping sitting up?

Lean back as far as the seat allows. The Sleep Foundation says research found that sitting upright makes you more alert. In one study of daytime naps in a seat, people slept more, and better, as the seat leaned further back.

• Ask before you reclineA quick word to the person behind you saves a jolt later.
• Support your neckA travel pillow can help support your neck while you sleep, says the Sleep Foundation.
• Bring a warm layerA sweater or small blanket helps when the air is on all night.
• Eat lightThe same guide says a big meal makes it hard to sleep well, and alcohol can disrupt your sleep.

How do I block the light on a night bus?

Close the curtain and wear an eye mask. Lights may come on at stops, and phones glow in the rows around you. A mask can block light from windows or overhead lights, the Sleep Foundation says. Here is more on how sleep masks help.

Do earplugs help you sleep on a bus?

They can take the edge off. The engine hum is steady. Voices, phone calls and the driver's announcements come on top of it, and those changes can wake you. The Sleep Foundation describes a study of hospital patients. Those who wore earplugs and an eye mask woke up less often and got more deep sleep.

Earplugs turn the noise down. They do not make a bus silent. As the NIDCD puts it, "Hearing protectors don't block all sound."

When you lean on a window, the glass presses on your ear just like a pillow does when you sleep on your side. Pick a soft pair that sits low in your ear, so the window has less to push on. Our guide on why earplugs hurt on your side explains why.

Will I miss my stop if I fall asleep?

Set a phone alarm for about 20 minutes before you arrive, and put it on vibrate in your pocket. That way you feel it even with earplugs in.

If you need to hear a baby, an alarm or someone who may need you at night, check you can still hear them with your earplugs in. On a bus, that includes the driver's announcements. Read more on hearing your alarm with earplugs.

How do I stay safe while I sleep on a bus?

• Buckle upNew motorcoaches built from November 2016 must have lap and shoulder belts at every seat, says the US Department of Transportation. If your seat has one, wear it over your blanket.
• Keep your things closePhone, wallet and ID go in a zipped pocket or a bag on your lap or between your feet.
• Move your legsSee the next section.

"Buckling up is the most effective way to prevent deaths and injuries in all vehicular crashes, including motorcoaches."

That is Anne S. Ferro, then head of the Federal Motor Carrier Safety Administration, in the Department of Transportation's announcement.

Should I get up and move on a long bus ride?

Yes, when you can. The CDC says anyone traveling more than 4 hours, by air, car, bus or train, can be at risk for blood clots. It also says the risk is generally very small.

The CDC's advice is to move your legs often on long trips. Stretch your legs at breaks. In your seat, put your legs out straight and pull your toes toward you. Rest stops are a good time to walk. If you have had a blood clot before, or think you may be at risk, talk to your doctor before the trip.

What should I pack for an overnight bus?

• Eye maskFor stop lights and screens.
• Earplugs you can sleep inSoft, low ones are easier against a window.
• Travel pillowTo hold your head up.
• Warm layer and socksFor a cold bus.
• Water and a light snackSo you are not hungry at 3am.
• Phone and chargerFor your alarm and tickets.

Flying instead? Read how to sleep on a plane. Arriving late at a hotel? Here is why the first night in a new place is hard.

Questions people ask

What is the best way to sleep on a bus?

Take a window seat, recline, support your neck, block light with an eye mask and soften noise with earplugs. Buckle up if there is a belt and set a vibrating alarm for your stop.

Is a window or aisle seat better for sleeping on a bus?

A window seat. You have a surface to rest your head on, you control the curtain, and nobody climbs over you.

Can I wear earplugs on a bus?

Yes. Check you can still hear the driver's announcements, and use a vibrating alarm for your stop.

How do I sleep on a bus without hurting my neck?

Recline as far as you can and use a travel pillow to support your neck, so your head does not drop forward.

Is it safe to sleep on an overnight bus?

Wear the seat belt if your seat has one, keep your phone, wallet and ID on you, and get up to move at rest stops. If you have health worries about long trips, ask your doctor.

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