When it comes to traveling, sleep can be a bit of a challenge. You’re switching time zones, staying in unfamiliar places, and dealing with different beds (some comfier than others).
All these factors can make getting a good night’s sleep tricky, but don’t worry! You can still sleep soundly even when you’re away from home—you just need the right strategies.
With a little preparation, you can turn almost any accommodation into your own restful retreat.
Whether you’re crashing at a budget hostel, cozy Airbnb, or a fancy hotel, here are some tips to help you get your best sleep while on the road.
Let’s dive in and make sure you wake up feeling refreshed, no matter where you’re staying.
Why Sleep Is Essential When Traveling
Before we get into the how-to, let’s chat about why sleep is even more important when you’re traveling.
1. Boosts Your Energy Levels
Exploring a new destination can be exhausting. Getting enough sleep helps you keep your energy up so you can make the most of every day.
2. Improves Your Mood
Ever noticed how everything seems more exciting (and less stressful) when you’re well-rested? Good sleep can boost your mood, making your trip that much more enjoyable.
3. Helps You Stay Healthy
When you’re on the go, your immune system needs all the support it can get. Sleep plays a big role in keeping you healthy, which is especially important when you’re exposed to new environments and different climates.
Alright, now that we’re on the same page about why sleep matters, let’s talk about what you can do to make sure you get it—even when your surroundings are unfamiliar.
Creating a Sleep-Friendly Environment
Setting up a comfortable sleep environment is key to getting quality rest, even when you’re far from home. Here’s how to create the best possible conditions for sleep.
1. Control the Lighting
Light can make a big difference in how well you sleep. The darker, the better!
Block Out Light
Use an eye mask to block out any light coming through windows, especially if you’re staying in a city where bright streetlights are a thing. This is a game-changer for sleeping in unfamiliar places.
Use Blackout Curtains If Available
If your accommodation offers blackout curtains, use them. They can significantly reduce outside light and help your body produce more melatonin (the sleep hormone).
Adjust to Natural Light
If you’re trying to get used to a new time zone, let natural light in during the morning to help reset your internal clock. This makes it easier to fall asleep at night.
2. Manage Noise Levels
Noise can seriously mess with your sleep, but there are ways to minimize its impact.
Use Earplugs
Pack a good pair of earplugs to help block out noise, especially if you’re staying in a busy area, sharing a room, or sleeping near a noisy street. They’re small, cheap, and can make a huge difference.
White Noise or Nature Sounds
Download a white noise app or use a portable white noise machine to drown out sudden sounds. You can also try nature sounds like rain or ocean waves for a calming effect.
Request a Quiet Room
When booking a hotel, ask for a room on a higher floor or away from the street and elevators. It may not always be possible, but when it is, it can help you get a quieter night’s sleep.
3. Control the Temperature
Nobody likes sleeping in a hot, stuffy room or one that’s freezing cold.
Pack Lightweight Sleepwear
Bring breathable sleepwear to help regulate your body temperature. Natural fibers like cotton or bamboo work best since they’re breathable and comfortable.
Adjust the Room Temperature
If you have control over the thermostat, set it to a cool but comfortable temperature, usually between 60-67°F (16-19°C). If there’s no thermostat, open a window for airflow (if it’s safe to do so) or use a fan.
Use a Travel Blanket
Bringing a lightweight travel blanket can add comfort and warmth if the provided bedding isn’t quite right. It’s also nice to have a familiar item from home!
Establishing a Pre-Sleep Routine
Having a bedtime routine isn’t just for kids—it’s for anyone who wants better sleep. Sticking to a few nightly habits can help signal to your body that it’s time to wind down, even when you’re away from your usual surroundings.
1. Stick to a Regular Sleep Schedule
Try to go to bed and wake up at the same time each day, even if you’re in a new time zone. It helps your body’s internal clock adjust more quickly.
2. Avoid Caffeine and Heavy Meals Before Bed
Caffeine, alcohol, and heavy meals can interfere with sleep quality. Try to avoid these a few hours before bedtime, especially if you’re sensitive to them.
3. Practice Relaxation Techniques
Simple relaxation techniques can help you unwind and fall asleep faster.
Deep Breathing
Take a few minutes to practice deep breathing. Inhale slowly for a count of four, hold for four, then exhale for four. Repeat several times to calm your mind.
Stretching or Light Yoga
Gentle stretching or yoga can help release any built-up tension in your muscles. It’s especially helpful if you’ve been walking or sitting for long periods.
Meditation or Mindfulness
Try meditating for just five minutes before bed. Apps like Calm or Headspace offer guided meditations that can help you relax and prepare for sleep.
What to Pack for Better Sleep
Packing a few key items can make a big difference in your sleep quality while traveling. Here’s what to include in your travel sleep kit.
1. Travel Pillow
A good travel pillow is worth its weight in gold, especially on flights, trains, or buses. Look for one that supports your neck comfortably.
2. Eye Mask
Blocking out light is much easier with a comfortable eye mask. It’s essential if you’ll be sleeping on a plane or staying in a room without blackout curtains.
3. Earplugs or Noise-Canceling Headphones
Earplugs are perfect for blocking out noise while you sleep, and noise-canceling headphones can be a lifesaver on noisy flights or in busy hotels.
4. Melatonin or Natural Sleep Aids
If you struggle with sleep in new places, consider packing a small amount of melatonin or a natural sleep aid like valerian root or magnesium. They can help you fall asleep faster and stay asleep longer.
5. Essential Oils or Aromatherapy
A small bottle of lavender essential oil can work wonders for relaxation. Dab a little on your pillow or use a travel diffuser if you have one.
Coping with Jet Lag
Jet lag can really mess with your sleep, especially if you’re crossing multiple time zones. Here’s how to minimize its effects.
1. Adjust Your Sleep Schedule Before You Leave
Try going to bed and waking up an hour or two earlier or later (depending on your destination) in the days leading up to your trip. This can help your body adjust to the new time zone more smoothly.
2. Get Some Sunlight
Exposure to natural light can help reset your internal clock. Spend time outside during daylight hours to help your body adapt to the new time zone.
3. Take Short Naps
If you’re feeling really tired during the day, a short nap (20-30 minutes) can help you recharge without messing up your nighttime sleep. Just avoid napping too late in the day.
Staying Flexible When Sleep Isn’t Perfect
Let’s be real—sometimes, no matter what you do, you’re not going to sleep as well as you do at home. And that’s okay. Here’s how to manage when things don’t go perfectly.
1. Don’t Stress About It
Worrying about not sleeping well can make it even harder to fall asleep. If you find yourself awake in the middle of the night, try not to stress about it. Stressing only increases cortisol levels, which can further interfere with your ability to sleep. Instead, focus on calming your mind with deep breathing or a relaxation technique.
2. Sleep When You Can
If your sleep schedule gets disrupted, don’t be afraid to take a nap if you need it. A short power nap of 20 to 30 minutes can help you feel more refreshed, but be mindful not to nap too long or too late in the day, as it could interfere with your sleep at night.
3. Embrace the Unfamiliar
Sometimes, sleeping in new environments just takes a little bit of getting used to. Allow yourself some grace if the first few nights aren’t perfect. Your body will eventually adjust to the new conditions, and you’ll likely start sleeping better as you get more comfortable.
In Conclusion
Sleeping well in different accommodations doesn’t have to be a struggle. By setting up your environment to promote rest, sticking to a calming bedtime routine, and packing a few essentials, you can ensure a better night’s sleep wherever you go.
Don’t forget that rest is essential for making the most of your travels, so prioritize it! With a little preparation and flexibility, you’ll wake up refreshed, energized, and ready to explore the world—no matter where you’re staying.