Would you like to sleep better when travelling ? See my tips below.
“O bed! O bed! delicious bed! That heaven upon earth to the weary head.” Thomas Hood.
Travelling is exciting, but disrupted sleep can leave you feeling exhausted and affect your trip. Whether it’s jet lag, unfamiliar beds, or noisy environments, getting quality rest while travelling can be a challenge. As someone who generally suffers from poor sleep, especially in unfamiliar places, I’ve spent many nights tossing and turning on my travels. Here are some tips I’ve learnt along the way.
17 tips to help you sleep better when travelling
1. Choose your accommodation wisely
Opt for hotels known for their comfortable beds and soundproof rooms. Reading reviews about noise levels and mattress quality can help you make the best choice. Some hotels go the extra mile and provide pillow menus, aromatherapy kits and even sleep menus where you can order drinks, devices and amenities to help you sleep. Those are the hotels that win my heart.
2. Stick to your bedtime routine
A familiar pre-sleep ritual, such as reading a book or listening to calming music, signals your body that it’s time to sleep. Keeping to your home routine will help you fall asleep quicker.
3. Control the light exposure
Create an optimal sleep environment. Use an eye mask to keep your sleeping area dark if there are no blackout curtains, especially in brightly lit cities or during long-haul flights. I always have a sleep mask in my sleep kit.
4. Block out noise
Pack earplugs or noise-cancelling headphones to minimise disturbances from traffic, hotel guests, or aeroplane engines. I prefer silicone earplugs and never travel overnight without them.
5. Use white noise apps
Alternatively, a white noise app or fan can drown out background disturbances and create a soothing sleep environment.
6. Keep your room cool
A comfortable sleeping temperature is between 15-19°C (60-67°F). Adjust air conditioning or use breathable sleepwear to stay cool.
Main bedroom
7. Try essential oils
Lavender and chamomile essential oils have calming properties. A few drops on your pillow or in a diffuser can promote relaxation.
8. Use sleep medication sparingly
Natural sleep aids like chamomile tea or melatonin supplements can help you adjust but avoid relying on prescription sleeping pills unless necessary, as they often leave you feeling tired the next day.
9. Pack your own pillow or travel blanket
Bringing a familiar pillow or a cosy travel blanket can make an unfamiliar bed feel more like home. My son usually travels with his pillow.
10. Stay hydrated, but avoid caffeine
Drink plenty of water, but limit caffeine intake in the evening as it can interfere with sleep quality.
11. Get some sunlight during the day
Exposure to natural light helps regulate your internal clock, making it easier to adjust to new time zones.
12. Avoid late-night screen time
The blue light from phones, tablets, and laptops can interfere with melatonin production. Try to disconnect at least an hour before bedtime.
13. Use relaxation techniques
Overstimulation can affect your sleep. Practices like deep breathing, meditation, or gentle stretching can help you unwind and ease into sleep.
14. Limit heavy meals before bed
Sampling the local food may be exciting but eating large or spicy meals late at night can lead to discomfort and indigestion, making it harder to fall asleep.
15. Choose the right flight schedule
If you are travelling long-distance by air, try to book flights that align with your natural sleep pattern. Red-eye flights can help you rest on the plane, while daytime flights may prevent jet lag.
16. Adjust to local time quickly
As soon as you arrive, switch your watch and phone to local time and align your activities accordingly. This helps your body adapt faster.
17. Avoid overpacking your itinerary
A jam-packed schedule can lead to stress and fatigue, making it harder to relax and sleep. I’ve often been guilty of this! Allow for some downtime in your travels.
By following these tips, you can improve your sleep quality while travelling and ensure you wake up refreshed, ready to make the most of your adventures. Sweet dreams and happy travels!
Do you have any tips to sleep better when travelling? Share them in the comments below.
Sara Essop is a travel blogger and writer based in South Africa. She writes about family travel and experiences around the world. Although she has been to 50 countries thus far, she especially loves showcasing her beautiful country and is a certified South Africa Specialist.
