Good sleep gives you energy to enjoy your trip and helps ward off getting sick. It is common to have problems falling asleep and staying asleep while traveling. I used to always have difficulty sleeping on planes or in loud surroundings. Thankfully, I have learned a few tricks that make it easier.
There are several reasons people have trouble sleeping – Long travel days, extended periods sitting in one position, motion sickness, pressurized plane cabins, new time zones, altered routines, changes in diet, and unfamiliar sleep settings.
Your first night in a new place is usually the hardest. Consider the below tips for better sleep on your next trip.
Tips for Better Sleep
1. Shift your bedtime before your trip.
If you are traveling to a new time zone, pre-plan and adjust your bedtime by one hour each night before the trip to help your body adjust.
2. Use your travel sleep kit at home first.
This allows you get used to any new products before you travel rather than giving your body another thing to adjust to all at once.
3. Get comfortable during transit.
If you are traveling by plane, train, or bus, comfort is essential. Wear loose-fitting clothing. Recline if possible. Use a pillow and sleep mask if you plan to sleep. Noise-cancelling headphones can also help with this.
To learn more about comfortable transit, check out my 18 Tips for Staying Comfortable on the Plane.
4. Follow the local schedule.
Try to adjust your sleep to mimic the local time when you arrive. If you plan to arrive at night, try not to sleep on the transportation and sleep at your destination. If you arrive in the morning or early afternoon, sleep during transit and power through the day when you arrive.
There is a two-day rule. If you are staying somewhere for two days or less, keep your own schedule. If you are going to be there longer, change to local time.
5. Pick your lodgings strategically.
If you can, pick a quiet room with comfortable bedding. Have a hotel on a busy street? Ask to be on a higher floor away from the elevator and vending machines to limit excess noise. Shared accommodations? Headphone and a sleep mask can help block out sound and noise.
6. Take short naps.
Small naps are good if you have a weird trip schedule; however, longer naps can make falling asleep harder at night so do not overdo it.
Because the best time to see wildlife on safari is at dawn and dusk, in South Africa and Botswana we often woke up very early and didn’t fall asleep until late. So, we took a midday nap between game drives which really helped.
7. Keep consistent bedtime and morning routines.
These routines help your body know it is time to slow down, de-stress, and fall into sleep more easily.
Everyone has their own habits. I have found that lying on my side and watching YouTube triggers my brain to drop into sleep mid-video.
8. Move around.
Exercise and stretch in the morning to signal to your body that the day is starting. Many trips require a lot of inactivity during travel or events, which can also cause aches and pains. Light exercise helps with this as well.
9. Stay hydrated and eat wisely.
Dehydration can lead to fatigue. Heartburn, stomach aches, and digestion issues can keep you up and make sleeping difficult.
10. Soak in natural light.
Sunlight will easily reset your inner clock if you have traveled across multiple time zones and flipped your schedule.
While it is not top of mind for most people, effective sleep is key to enjoying your trip. Your body will thank you when you have the focus and energy to live your adventures to the fullest!
What is your best sleep tip? Comment below!
Very helpful. It is funny how quickly you forget to change adjust the way we do things when traveling. Now all we have to do is pull up StephPurk.com and use the blog that fits the trip. Thank you once again.