Trouble Sleeping When Traveling? 5 Easy Ways to Sleep
Traveling can be exciting, but changing time zones, unfamiliar environments, and disrupted routines can make it tough to get quality sleep. I sometimes find it hard to fall asleep or stay asleep. So, I’ve found a few easy ways that help me get better rest while traveling. Here are five easy ways that might help you sleep better, no matter where you are.
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1. Optimize Your Room Conditions
Even in unfamiliar places, try to make your sleep environment as comfortable as possible. Create a calming environment for sleeping. A peaceful, quiet space can work wonders for falling asleep quickly.
Room Temperature:
I tend to feel cold during the day, but at night my body naturally warms up. A cooler room temperature at night helps me achieve deeper sleep. Interestingly, the body follows a natural rhythm that helps regulate temperature as we progress through our sleep cycles. Try a cooler bedroom temperature, and you might be surprised how much that helps.
Pillows:
It’s funny how you can get 4 pillows in your room, and they all feel different. Pick a pillow that suits you the best.
Comforter and blankets:
Pick the right layers that are best for you.
Try to Darken the Room:
I love the city lights, but it’s often best to block out as much light as possible to create a more restful environment.
Eliminate the Noise:
If you’re dealing with disruptive noises—whether it’s from a loud air conditioner, a buzzing refrigerator, or the hum of an elevator—don’t hesitate to ask for a quieter room. It’s completely reasonable to request a more peaceful space for your comfort and rest. After all, a good night’s sleep starts with a calm, quiet environment.
2. Choose Comfortable Sleep Attire
Clothing:
Wearing loose, soft, and minimal clothing can make you feel more comfortable, helping you fall asleep faster and stay asleep longer.
Ear Plugs:
If you’re unable to escape a noisy environment, try using earplugs. I’ve found they’re especially helpful when I’m flying at night or on long flights. Try a pair of these reusable earplugs.
Eye Mask:
If you’re in a brightly lit environment or an environment where you can block out light, consider wearing an eye mask. It’s also a lifesaver on airplanes, especially since you never know when your neighbor might open their window shade. Try adding a little lavender oil to your mask to help soothe you into sleep.
3. Quiet Your Thoughts
When we’re traveling, our thoughts are often the biggest thing keeping us awake at night. Whether it’s worries about the next day’s itinerary, the excitement of exploring a new place, or simply the unfamiliar environment, our minds tend to race. The constant stream of “what ifs” and planning can make it hard to quiet the mind and fall into a restful sleep, especially when you are in a new city or in a different time zone.
Practice Sleep Meditations:
Meditation is a powerful tool to help quiet your mind and ease your body into sleep, especially when you’re traveling. Guided sleep meditations help you focus on your breath, release stress, and bring you into a relaxed state. You can find guided meditations specifically designed to help with jet lag or travel stress, making it easier to fall asleep in unfamiliar places.
Breathing Meditation:
Even a few minutes of deep breathing or mindfulness can shift your mindset, reduce racing thoughts, and prepare you for a peaceful night’s sleep.
For breathing exercises, I enjoy an exercise called Box Breathing. The pattern I follow involves four simple steps that create a visual “box” shape in your breathing cycle: INHALE – Slowly breathe in through your nose for a count of 4. HOLD – Hold your breath for a count of 4. EXHALE – Slowly exhale through your mouth for a count of 4. HOLD – Hold your breath again for a count of 4 before starting the next cycle. Keep making boxes until you drop off into sleep.
Body Scan Meditation:
A body scan is a simple mindfulness technique where you mentally scan your body, starting from your toes and moving upward, paying attention to each area and releasing any tension.
Sleep Music or White Noise:
If you prefer calming background sounds over guided meditation, sleep music or white noise can help create a serene, peaceful environment that promotes better sleep. Whether you’re in a busy hotel room, on a noisy plane, or trying to adjust to a new time zone, these sounds can help drown out distractions, soothe your mind, and signal your body that it’s time to wind down.
Audiobooks:
Listening to audiobooks can be a great way to unwind and ease into sleep, especially if you enjoy stories or need something to distract your mind. However, it’s important to choose content that’s soothing and relaxing rather than exciting or stimulating. Avoid thrillers, intense dramas, or anything that might keep you engaged or alert. Instead, opt for calming genres like gentle fiction, non-fiction with a peaceful tone, or even sleep stories designed specifically to help you drift off. The goal is to let the narrator’s voice guide you into a restful state, not keep you awake thinking about plot twists or dramatic scenes. You can find a selection of audio books HERE.
My Personal Favorite For Calming My Thoughts is:
Winding down for sleep can be challenging when your mind is still buzzing with activity. This is especially true during moments when you’re planning a trip, anticipating an early morning flight, or while traveling—whether you’re on the plane or settling into your destination. To quiet that constant mental chatter, one helpful technique is to focus your attention on a singular, repetitive task. A great way to do this is by counting down. When your brain is engaged in counting, it has less room to wander, helping to ease you into a state of calm.
The most effective way for me to fall asleep is to get my mind quiet and calm my thoughts. I find the best way to do that is to focus my thoughts on something mundane and soothing. The next process does this the best for me:
Begin by setting a clear intention. For instance, “I am going to calm my mind and drift into a peaceful sleep.
Now, in your mind, start counting down from 30. 30, 29, 28, 27,,,,, until you reach 1. You might find you’ll lose track of where you are in the countdown, your mind wanders, and you get distracted and lose count. That’s ok, as most of us will lose focus when we first start this process. Just start again at 30 and count back until you reach 1. If you catch your mind wandering, just bring yourself back to 30 and pay closer attention as you count down to 1.
Once you reach 1, start again at 30, but slow down your pace. 30,,,,,,29,,,,,28,,,,27,,,,, until you could down to 1.
In the next round of counting down, you’ll do the countdown from 30 but this time you’ll also include slow, focused breathing (remember slow and rhythmic using long breaths as you count in and out): Inhale 30, exhale 29, inhale 28, exhale 27,,, I usually find that I won’t make it to 1 before I drift off to sleep.
The point of the exercise is to quiet your mind so you can fall asleep. There are many different exercises that are similar that you can try to see which might work the best for you.
4. Prepare for Time Zone Changes
Traveling across time zones can seriously disrupt your sleep patterns, making it harder to adjust to a new location. When you suddenly find yourself in a place that’s hours ahead or behind your home time zone, your body’s internal clock—known as the circadian rhythm—can get out of sync. This misalignment can leave you feeling tired and groggy during the day, or wide awake when you should be sleeping.
It’s common to experience jet lag as your body struggles to adjust, but with a little patience and the right strategies, you can help ease the transition. Gradually shifting your sleep schedule before your trip, staying hydrated, and exposing yourself to natural sunlight once you arrive can all help reset your internal clock and minimize the effects of time zone changes.
Stick to a Sleep Routine as much as possible:
Even if you’re in a new place, try to go to bed and wake up at the same time every day. Your body’s internal clock (circadian rhythm) thrives on consistency, so sticking to a regular sleep schedule will help minimize jet lag and improve your ability to fall asleep.
Changes In Time Zones:
If you’re traveling across time zones, try to adjust your sleep schedule a few days before you leave to ease the transition.
5. Stay Active During the Day
Get In Some Activity:
Physical activity can play a key role in improving your sleep quality. Regular movement during the day helps release tension, balance your body’s internal rhythms, and promotes relaxation as bedtime approaches. Even something as simple as a brisk walk around the neighborhood or a few gentle stretches in your room can make a significant difference.
However, it’s important to avoid intense exercise close to bedtime, as it can elevate your heart rate and boost your energy levels, making it harder for your body to wind down and fall asleep.
In addition, walking isn’t just great for your sleep—it’s an excellent way to explore new places. Whether you’re strolling through a park, wandering down city streets, or simply taking in your surroundings, walking gives you the opportunity to connect with your environment, clear your mind, and engage in low-impact exercise—all while discovering new corners of the world.
Naps:
If you’re not used to taking naps at home, it’s best to avoid them while traveling. While it may be tempting to nap, especially after arriving from a long international flight, it can actually interfere with your ability to adjust to the new time zone. Napping too much can disrupt your sleep schedule, making it harder to sync up with local time and get on track with your new routine.
Sleep Conclusion
Traveling can throw off your sleep routine, but with a few simple adjustments, you can improve your chances of getting a good night’s rest. By optimizing your room conditions, choosing comfortable sleep attire, incorporating sleep meditations, preparing for time zone changes, and staying active during the day, you can ensure that your body and mind are ready for a restful sleep, no matter where your travels take you. Sweet dreams!