HOW TO SLEEP WELL WHILE TRAVELING
Expert Tips for Restful Sleep on the Go
Traveling is exciting, but it can also disrupt your sleep routine, especially when jet lag or nighttime travel is involved. Whether you are flying across time zones, embarking on long road trips, or adjusting to new environments, it can be challenging to get a good night’s sleep.
Unfortunately, poor sleep while traveling can lead to fatigue, irritability, and decreased productivity or enjoyment of your travels. Let’s look at actionable tips on how to sleep well while traveling, making it easier to enjoy your trip and maintain energy throughout your journey.
Table of Contents
Why Is It Hard to Sleep When Traveling?
Traveling often presents unique challenges that make it difficult to sleep. Understanding the reasons behind these challenges can help you address them and improve your rest.
1. Disruptions in Routine
One of the biggest challenges of traveling is the disruption of your normal routine. You might be sleeping at different times, eating meals at odd hours, or engaging in more physical activity than usual. These changes can throw off your body’s natural circadian rhythm, making it harder to fall and stay asleep.
2. Jet Lag and Time Zone Changes
When traveling across time zones, your body’s internal clock becomes misaligned with the local time. This is known as jet lag. It can cause difficulty falling asleep, waking up too early, or feeling sleepy during the day. The more time zones you cross, the more intense the effects of jet lag.
3. Unfamiliar Environment
Sleeping in a new environment can be unsettling. Unfamiliar sounds, different lighting, and even changes in temperature can disrupt sleep. The lack of comfort from your usual bed and pillow can make it hard to relax and fall asleep.
4. Travel Stress
Planning a trip, navigating airports, and adjusting to a new place can be stressful. Stress increases cortisol levels, a hormone that interferes with sleep. Even if you’re physically tired from long or difficult travel hours, stress can keep your mind alert and make it difficult to relax.
5. Noise and Discomfort
Whether you are on a plane, train, or staying in a noisy hotel, sound disruptions can prevent you from falling asleep or staying asleep. Additionally, uncomfortable seats or beds that differ from what you are used to, can further complicate your ability to sleep.
How Can I Be Less Tired When Traveling?
Feeling tired while traveling can put a damper on your experience. Fortunately, there are several strategies you can use to feel more rested.
1. Stay Hydrated
Dehydration is common during travel, especially on planes where the air is dry. Dehydration can make you feel more tired, so make sure to drink plenty of water throughout your trip. Avoid excessive caffeine or alcohol, which can dehydrate you and further disrupt sleep.
2. Pace Yourself
Traveling often involves a lot of physical activity, which can wear you out. While it is tempting to pack your itinerary with activities, be mindful of how much rest you are getting. Allow time for relaxation and short naps to help recharge.
3. Eat Light, Balanced Meals
Heavy, rich meals can make you feel sluggish and interfere with your ability to sleep. Try to eat light, nutritious meals that will give you steady energy without making you feel weighed down. Foods rich in protein, healthy fats, and complex carbohydrates are ideal.
4. Manage Your Schedule
Try to maintain a consistent sleep schedule as much as possible, even while traveling. This helps your body adjust more easily to time zone changes and prevents extreme fatigue. If you can, plan your travel around your usual sleep hours to minimize disruption.
5. Take Short Naps
A short nap can help you fight off the midday slump while traveling. Research shows that naps between 20 and 30 minutes can boost alertness, productivity, and creativity. If you feel exhausted, find a quiet place to rest and recharge without oversleeping.
How to Get Better Sleep When Traveling
Getting good sleep while traveling is possible with the right preparations. Follow these tips to ensure a restful experience no matter where you go.
1. Create a Sleep-Friendly Environment
Even in unfamiliar surroundings, you can create a sleep-conducive environment. Use earplugs or noise-canceling headphones to block out sound. An eye mask can help you avoid disruptions from bright lights. If the temperature is uncomfortable, adjust the room’s climate control or bring a travel blanket.
2. Stick to a Relaxing Routine
Just like at home, following a bedtime routine can signal to your brain that it is time to wind down. This might include reading a book, meditating, or taking a warm shower before bed. Bringing familiar sleep aids, such as your favorite pillow or a calming scent like lavender, can make it easier to relax.
3. Prepare for Time Zone Changes
If you are traveling to a different time zone, try adjusting your schedule a few days before your trip. Gradually shifting your sleep and meal times to match your destination’s time zone will help your body acclimate more quickly. Once you arrive, spend time in natural sunlight to help regulate your circadian rhythm.
4. Limit Screen Time
The blue light emitted from phones, tablets, and laptops can interfere with your body’s production of melatonin, a hormone that promotes sleep. Limit screen time at least an hour before bed to improve your chances of falling asleep.
5. Consider Your Sleep Position
Whether you are in a hotel bed or sitting upright on a plane, how you position yourself can affect your sleep quality. On flights or in cars, use neck pillows and adjust your seat to a comfortable recline. In hotel rooms, request extra pillows or blankets if necessary to create a cozy sleep setup.
How Can I Sleep Comfortably on a Long Flight?
Sleeping on a long flight can feel nearly impossible with cramped seating and constant noise. However, with some planning and the right tools, you can rest comfortably.
1. Pick the Right Seat
If you have the option, choose a window seat. This allows you to lean against the wall and control the window shade for better lighting. It also minimizes interruptions from fellow passengers. Avoid seats near bathrooms or high-traffic areas.
2. Dress Comfortably
Wearing loose, breathable clothing can make a big difference on long flights. Layers are ideal so you can adjust to the cabin temperature. Slip-on shoes and compression socks will also help improve circulation, reducing the risk of discomfort during the flight.
3. Bring Travel Essentials
Invest in a good travel pillow, blanket, and eye mask to make your seat more comfortable. Noise-canceling headphones or earplugs are essential for drowning out engine noise and chatter.
4. Adjust Your Seat for Sleep
Recline your seat as much as possible without inconveniencing other passengers. Place your pillow behind your neck or back for additional support. If you are using a neck pillow, position it to prevent your head from rolling forward, which can lead to poor sleep and neck pain.
5. Stay Hydrated and Avoid Heavy Meals
Drinking plenty of water during the flight will help you stay comfortable and prevent dehydration, which is common on planes. Avoid consuming large or rich meals, as they can make you feel bloated and uncomfortable.
What Is the Best Sleep Aid for Traveling?
If you are struggling to sleep well while traveling, using sleep aids can help you get the rest you need. Here are some of the best sleep aids to consider.
1. Melatonin Supplements
Melatonin is a natural hormone that regulates sleep. Taking a melatonin supplement can help reset your internal clock, especially when traveling across time zones. It is non-habit-forming and generally considered safe for short-term use.
2. Herbal Remedies
Herbal sleep aids such as chamomile, valerian root, and lavender can help you relax and fall asleep. These can be consumed as teas or taken in capsule form. They are a great option if you prefer a natural remedy over pharmaceuticals.
3. Over-the-Counter Sleep Medications
For occasional use, over-the-counter medications such as diphenhydramine (Benadryl) or doxylamine (Unisom) can help you fall asleep on long flights. However, these medications can cause grogginess the next day, so they should be used sparingly.
4. CBD Products
Cannabidiol (CBD) has gained popularity as a sleep aid due to its calming effects. CBD products, such as gummies or tinctures, can help you relax and sleep more soundly while traveling. Always ensure that CBD products comply with local laws in your travel destination.
5. Sleep Masks and White Noise Machines
Sometimes, the simplest sleep aids can be the most effective. A sleep mask and a portable white noise machine or app can block out distractions and create a calming atmosphere for sleep, whether you are in a hotel room or on a plane.
How To Sleep Well While Traveling - Conclusion
Traveling doesn’t have to mean sacrificing sleep. By preparing ahead, creating a sleep-friendly environment, and utilizing helpful tools like sleep aids, you can sleep well while traveling. Staying hydrated, maintaining a regular sleep schedule, and taking short naps can also help you fight off travel fatigue, boost productivity, and enjoy your trip to the fullest.
Whether you are on a long flight or adjusting to a new time zone, following these strategies will help ensure restful sleep wherever your travels take you.
By incorporating these tips, you will be better equipped to sleep well while traveling, arriving at your destination feeling refreshed and ready for adventure.
References
- Johns Hopkins Medicine. 6 Tips For Better Sleep When You Travel. Retrieved from https://www.hopkinsmedicine.org/health/wellness-and-prevention/6-tips-for-better-sleep-when-you-travel
- WebMD. (2021). Struggling to Sleep While Traveling? How To Sleep Better And Make The Most Of Your Trip. Retrieved from https://www.webmd.com/sleep-disorders/features/how-to-sleep-better-traveling
- Lonely Planet. (2020). Best Ways To Get Some Sleep While Travelling. Retrieved from https://www.lonelyplanet.com/articles/cant-sleep-when-travelling
FAQ
Most frequent questions and answers
Use a travel pillow, wear an eye mask, and opt for noise-canceling headphones or earplugs. Recline your seat, stay hydrated, and wear comfortable clothes.
Gradually adjust your sleep schedule before your trip, stay hydrated, and spend time in natural sunlight upon arrival to help reset your internal clock.
Melatonin and herbal remedies are safe for short-term use. Over-the-counter sleep aids can help, but they may cause grogginess, so use them sparingly.
Eat light, balanced meals rich in protein and complex carbs. Avoid heavy, greasy foods and alcohol, which can make you feel sluggish and disrupt sleep.
More Sleep Resources
What are the best ways to fall asleep on a plane?
Use a travel pillow, wear an eye mask, and opt for noise-canceling headphones or earplugs. Recline your seat, stay hydrated, and wear comfortable clothes.
How can I avoid jet lag when traveling?
Gradually adjust your sleep schedule before your trip, stay hydrated, and spend time in natural sunlight upon arrival to help reset your internal clock.
Are sleep aids safe to use while traveling?
Melatonin and herbal remedies are safe for short-term use. Over-the-counter sleep aids can help, but they may cause grogginess, so use them sparingly.
What should I eat to avoid feeling tired while traveling?
Eat light, balanced meals rich in protein and complex carbs. Avoid heavy, greasy foods and alcohol, which can make you feel sluggish and disrupt sleep.
How can I create a sleep-friendly environment in a hotel?
Bring a sleep mask, earplugs, or a white noise machine. Adjust the room's temperature to a comfortable level and follow your usual bedtime routine.
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Laura Georgieff
Laura is a mother of three who did not sleep through the night for the first 5.5 years of her kids' lives. She is passionate about sleep quality and loves sharing her experience and knowledge of all thing bedding! It is her mission to help you make the best decisions when it comes to sleep and help you get the best deal on the market!
