How to Stay Comfortable when Traveling by Bus

Last Updated: February 4, 2023 References

Think of traveling by bus as your very own personal survivalist expedition. You’ll be trapped for hours in close proximity with other people, so if you aren’t aware of these important travel tips, you might be in for a miserable time. Before you get rolling, learn what food and drinks to pack, how to entertain yourself, ways to stretch and maintain good posture, and some expert tips on bus-sleeping. By following these tips, you’ll be traveling comfortably in no time.

Part 1

Part 1 of 4:

Packing Food and Drinks

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Bring water bottles. Depending on the length of your trip, you will want to bring at least 2 bottles of water with you. The 16oz. size travels well, since those bottles will fit nicely into a purse or backpack.
- Make sure your bottles have replaceable lids. The screw-on kind is best.
- Bring bottles with small-mouthed openings. Bus rides are notoriously bumpy, so if you bring wide-mouthed bottles, you might end up soaked.
2
Pack healthy snacks from home. Since you may not have access to healthy food at your bus stops, you may want to pack nutritious food from home. Snacks like boiled eggs, fruit, sandwiches, and nuts are easily transportable and healthy.

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Bring snacks made for travel. Pre-packaged granola bars, crackers, cookies, chips, candy, and gum are great traveling companions. Since they are already divided up into individual serving sizes, they are perfect for snacking when you’re on the go.

Part 2

Part 2 of 4:

Entertaining Yourself

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Don’t forget your iPod! If you are going to be traveling by bus for any length of time, you’re probably going to need some entertainment. Bring an assortment of your favorite tunes and don’t forget your earbuds or headphones. “People watching” the strange characters on your bus is only fun for so long.
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Bring a book or Kindle. Just to repeat, you will need entertainment. You can only talk to your seatmate about her various ailments for so long. Bring along that book you’ve been meaning to read or catch up on the latest installment in your favorite series.
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Get to work. On your laptop or iPad, make sure to bring along some outlines or rough drafts for memos, reports, or articles that you can work on while on the road. If there's any work you can get done while you're on the bus, it's a great way to pass the time.
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Write about your trip. As you stare out your window at the new scenery passing by, look for inspiration! Write (or type) in your journal about your travel experiences. Work on a blog post, create a poem, song, or story, or simply put your feelings down into words.
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Download a GPS app. Before you get on board, make sure you’ve downloaded a reliable GPS app. You may not be able to get reliable wifi in some of the areas you’ll be traveling, so having a handy navigation app at the ready will be important. It's also a great way to pass the time as you watch the miles clicking by to your destination.^{[1]
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Part 3

Part 3 of 4:

Stretching and Maintaining Good Posture

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Move around as much as you can. It’s hard to move around on bus, especially without annoying those around you! Keep in mind that your spine is designed to move, so sitting in one position for a long time can make your back muscles stiff.
- Stand up when you can to stretch (every 30 minutes if possible) so you can activate your core muscles. Stretching stimulates blood flow, and blood brings oxygen and nutrients to your back’s soft tissues. Even 10 seconds of standing to stretch is better than none!
- Moving around also helps to prevent blood clots from forming in your legs. This is one of the most dangerous risks of sitting still for long periods of time.
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Stretch while sitting still. Sitting can cause all kinds of tension and stiffness in your body, but sometimes standing up to stretch is just not an option. Try some of these stretches that you can do while in a seated position.^{[2]
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- You can stretch your hamstrings while sitting. Sit on the edge of your seat and straighten one leg in front of you (as much as possible) with the heel on the floor. Sit straight up and arch your back without leaning the trunk of your body forward. Hold for 30 seconds and repeat 3 times for each leg.
- Stretch your hip flexor muscles while sitting. Sit on the edge of your seat, lean forward, and put one leg behind you (probably under your bus seat) as far as you can while anchoring your toe on the floor. Then sit up straight while keeping your leg behind you. Hold the position for 30 seconds then repeat with the other leg.
3
Check your posture often. Sitting for a long time can strain your low back. Even more strain is put on your spine when you sit with poor posture. Check yourself from time to time so you can self-regulate your sitting position.
- Make sure your back is aligned against the back of your seat when you are in a sitting position.
- Adjust your headrest so that it is supporting the middle of the back of your head.
- Keep your shoulders straight as much as possible, and try to avoid hunching forward.
- While sitting, make sure that both of your feet are resting on the footrest or on the floor in front of you.
4
Wear comfortable, layered clothes. Comfortable clothing will allow you to move freely and rest more easily. Dress in layers, because unlike in your car, you won’t be able to change the temperature of the bus. Use a tank or tee as your base, and then try putting a long-sleeve shirt or sweatshirt over it.^{[3]
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- Think about bringing along a large, thin scarf. A scarf can be used not only for warmth and fashion, but for coverage if you find yourself without an available bathroom, to cover your eyes if you’re trying to sleep, or if you roll it up, as a makeshift pillow.
EXPERT TIP

Lorenzo Garriga
World Traveler & Backpacker
Lorenzo is a time-tested globe-trotter, who has been traveling the world on a shoestring for almost 30 years with a backpack. Hailing from France, he has been all over the world, working in hostels, washing dishes, and hitchhiking his way across countries and continents.

Lorenzo Garriga
World Traveler & Backpacker

Oversized clothes can help you stay comfortable. Experienced traveler Lorenzo Garriga says: "If you're riding a bus, you need very comfortable clothes that you can move around in, like loose pants and a large T-shirt. You also might want to bring a blanket or a big sweater, because the drivers will sometimes turn the air conditioner very low to help them stay awake."

Part 4

Part 4 of 4:

Sleeping on a Bus

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Bring some ear plugs. Sometimes your earbuds just won’t cut it, and you will need to drown out crying babies, snorers, coughers, squeaking brakes, barking dogs, etc. If you are planning to sleep at all, bring ear plugs. It’s better to have them and not need them than to need them and not have them.^{[4]
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Pack a small travel pillow. If you’re going on a long trip, a small travel pillow will be indispensable for saving your neck and shoulder muscles. The seats on buses often don't provide the right kind of support for your lower back and neck. A travel pillow can be used to support your lower back, rest your head and neck, and make your seat more comfortable.^{[5]
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Sleep sitting up straight. Sit straight up in the bus seat, the way it is designed with your feet down and your head up. There may be a lack of back support but you can use your pillow or scarf to help you get more comfortable.
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Curl up to sleep. Recline the bus seat as far as you can and curl up on your side. This will offer relief for your lower back but it may hurt your neck. Use your travel pillow, jacket or scarf to help maintain a comfortable position.
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Lean against the window or another seat. If you’re lucky enough to get a window seat, you can lean against the side of the bus for support. If not, you may have to rest your head against the seat next to you. This offers a little bit of head and neck support, but it might be a bumpy ride!
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Sleep like a baby. In other words, sleep in the fetal position. Scrunch down in your seat with your knees curled up in front of you against the back of the seat that’s in front of you. Try not to kick or push the seat of the person in front of you.

Community Q&A

Question

Instead of ear buds, are headphones all right?

Maya Kearns

Community Answer

Sure! Personally, I prefer headphones; better surround sound, you know, and they provide better noise cancellation. But headphones are bulkier, so they make it harder to sleep comfortably.