Traveling can be a stressful event, especially if you are not used to it. It can be hard to sleep on airplanes, there are unfamiliar noises all around you, and your body clock is being messed with.
But don’t worry! This blog post will give you 11 tips for sleeping better when traveling so that next time you have to go somewhere far away from home, or even just an hour away – your body will be able to adjust, and you will feel rested.
1. Move Your Body
Go for a light walk around the block, do some stretches, or try out a nighttime yoga practice, if you can.
These movements will release any pending energy and tension and help you calm down before getting ready for bed. It will help you to fall asleep faster and wake up feeling more refreshed.
2. De-stress Before Bed and Have a Routine
You’ve probably been doing a lot of moving around, from packing, traveling, and exploring.
You are most likely hyped up to see everything in your new location. If so, then it’s important to do something relaxing before turning in for the night. Make sure it is not stimulating, like watching TV or using social media, as these activities will keep you awake later on.
Try reading a book, taking yourself out for dinner, or having an early bath to help you relax and unwind.
Once you’ve found what works for you, make it a routine, and your body will get used to it, so you can fall asleep faster and wake up feeling more refreshed.
3. Have a Journal to Release Energy
If you are someone who can’t sleep because they have too much on their mind, then try writing in a journal just before bed.
You will find that when you get into the habit of releasing all your thoughts onto paper every night, it’ll soon become an addiction and help calm down any anxiety or stress before bedtime.
Try to write at least one thing you’re grateful for and something that will help motivate and inspire you tomorrow. Even if it’s just a to-do list, writing things down is calming and could help you be even more productive tomorrow!
5. Pack Melatonin
Melatonin is a naturally occurring hormone that helps with sleep. If you are particularly sensitive to light or have trouble sleeping in darker places, then this supplement can be really helpful if your doctor agrees.
You may find it challenging to get melatonin outside of the US because some countries regulate supplements differently, so ask for advice before buying anything abroad!
6. Bring Your Favorite Pillow
If you have a particular pillow that you sleep with at home, then bring it with you when traveling.
It will feel familiar and therefore be more comforting to your body, which is important for those who travel often or are used to sleeping in different places.
Related Post: Self Care Travel Essentials
7. Drink water or herbal tea
Before getting into bed, make yourself a nice cup of soothing hot water with lemon or some chamomile or mint tea. If your body is craving a little sweetness, try adding some honey or agave nectar!
These drinks are naturally soothing and will help you relax before sleeping, making it easier to fall asleep faster.
8. Listen to relaxing music
Soothing, calming classical or piano pieces are great for winding down before bed. You might want to invest in a headphone splitter so you can listen together with your partner too!
If there is something more ambient that helps you relax during the day, then try playing it quietly while getting ready for bed so that it plays throughout the whole night.
9. Pack a Sleep Mask and Earplugs
If there are sounds outside the window or in the hotel which may keep you awake, then it’s time to be prepared.
A sleep mask will help block out any light, while earplugs can drown out the noise around you so that you get a better night’s rest even if you don’t want to sleep.
10. Listen to white or pink noise
Some people find that listening to white or pink noise can help them relax and get ready for bed.
Probably the most familiar one is White noise, which sounds like a radio tuned to an unused frequency and is used to mask unwanted noises in your environment.
Pink noise emphasizes lower pitches than white noise. It’s the sound of rushing air that is comforting, even if it makes you want to sleep, so try downloading a free app before your trip!
11. Make sure your sleep environment is comfy and inviting
Don’t be afraid to ask the front desk if there are things about where you’re staying that make you feel uncomfortable or prevent you from sleeping.
Sometimes they can swap rooms for a better one, and sometimes it can just be something that needs adjusting!
To be proactive, make sure to read review sites to see comments on comfort and noises before booking. That way, you’ll be prepared for anything that could happen and have the best chance of sleeping well wherever you are!
Related Post: How To Relax on Vacation
When all of these things come together, you’ll be drifting off to sleep in no time! Remember, sleeping in unfamiliar places can make it really hard, so do everything possible to make your trip as easy and comfortable as possible.
Just remember that even if this means asking for a better room or politely declining the hotel’s complimentary wine, then it’s worth it! What are some other ways that help you sleep when you’re away from home?