If you’re planning a vacation soon or know you need to go away for work, you may be worried about whether you’ll get enough sleep while traveling.
For many people, being in a new, unfamiliar environment with different routines and less structure can cause problems with getting to and staying asleep, which only compound the longer you’re away.
If you tend to struggle with this, it pays to know some top tips for sleeping more peacefully when you’re away from home.
Stay in Quiet Locations with Blackout Blinds
Wherever possible, stay in a quiet location when you’re traveling. Choose hotels or other accommodations away from main roads, flight paths, train lines, etc. If you’re going to be staying somewhere situated on a busy road, see if you can get a room on the other side of the hotel or one as high up as possible.
Also, when you investigate room options, pay attention to whether there is info about them having blackout blinds or not. You should get better rest if you can stay somewhere with quality blinds to block out the morning sun.
Use Ear Plugs and An Eye Mask
If you don’t have much choice about where you stay, or even if you do, it’s worthwhile traveling with some earplugs and an eye mask. That way, if too much noise or light bothers you while trying to sleep, you can help yourself rest easier by blocking out these factors and tossing and turning less.
Bring Your Pillow from Home
It’s not always realistic, especially if you’re backpacking or only want to take hand luggage with you on a trip, but being able to travel with your pillow can be helpful. For those trips when you have a larger suitcase, it’s worth seeing if you can fit in the pillow you use at home, so you don’t have to worry about getting a stiff and sore neck and shoulders from lying on uncomfortable options.
Remember that it’s possible to purchase roll-up pillows these days, too. This may be a way to have a pillow to sleep on that you find nice and comfortable without having to take up so much space in your suitcase.
Have Some Supplements or a Warm Drink Before Bed
Another tip to slumber peacefully while away from home is to utilize supplements and other relaxants. There are specific sleep products (tablets and powders) designed to help the mind and body relax so rest comes easier, or you may like to try options such as quality hemp for sleep, lavender oil, sleep-focused teas, etc. Check out calming sprays that you can use on your pillow and sheets, too.
Plus, it’s worth trying a standard warm drink before bed, such as heated milk, hot chocolate, or caffeine-free tea, to see if this helps you to get drowsy.
Create a Bedtime Ritual to Show Your Brain it’s Time to Sleep
Sticking to routines can help us to sleep better, no matter where in the world we may be. If you don’t already have one, create a bedtime ritual and get used to it in the weeks leading up to your travels. Then, while you’re away, you can follow these rituals, and your brain and body will understand that it’s time for bed and rest, which will get you off to dreamland sooner.
You might try things such as going to bed and getting up around the same time each day, writing in a journal or reading before bed, applying a face mask or some hand cream, or having a bath before bed. Other people like to complete some stretches, deep breathing, or meditation before they try to sleep, too. It all comes down to what feels right and what you can keep up long-term.
Avoid Too Much Alcohol or Eating Close to Bedtime
Alcohol can seem to relax us and, thus, be tempting to use as a bedtime crutch. However, in reality, alcohol can act as a stimulant, and it’s known to inhibit REM sleep cycles. It’s best to avoid drinking this type of liquid in the hours before bed. Also, try not to eat for a couple of hours before you want to sleep. Digesting food can interrupt our ability to rest properly, especially if you have a heavy meal that involves meat or other items that take more digestive power.
Other tips include turning off electronic devices well before bedtime so their blue light doesn’t hamper your ability to rest and doing some form of exercise while you’re away to keep your body moving and, in turn, readier for bed.
Follow these tips when you travel, whether you’re going for a short trip or a long one, and you should find that you get much more quality slumber and enjoy your travels more.