Ashwin Lewis
Backpacking is a great way to immerse yourself in nature and get away from the hustle and bustle of everyday life. However, sleeping outdoors can be challenging for many people. Some common issues include discomfort, anxiety about surrounding wildlife, and temperature regulation. To improve sleep while backpacking, it's important to choose the right gear, such as a comfortable sleeping pad, bag, and pillow, and to dress appropriately for the temperature. Additionally, staying patient and relaxed, and engaging in activities like reading or listening to podcasts, can help ease anxiety and improve sleep quality.
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What You'll Learn
Be patient, it takes time to adjust to sleeping outside
Sleeping outside is a natural thing to do, but it's not something most people do regularly, so it can take some time to adjust. It's normal to feel out of sorts the first few times you sleep outside. Your body will take time to adapt to a new environment, and it may take a few days for your instincts and circadian rhythms to kick in. Even if you're an experienced backpacker, it can still take a few days for your body to adjust to sleeping outdoors.
Be patient with yourself and don't stress about it. Bad nights of sleep can happen, even on the trail. During the day, try to rest as much as possible and take naps when you can. At night, if anxiety is keeping you awake, try distracting yourself with a book or a podcast. This will help take your mind off things and could help you get over your nerves for better sleep in the future.
There are also a few things you can do to make your sleeping environment more comfortable and familiar. For example, you could try wearing long underwear to trigger childhood memories of pajamas, or organising your gear in the same way each night so you don't get disoriented if you wake up. If you're a light sleeper, consider bringing earplugs to block out any noises that might keep you awake.
If you're struggling to get comfortable, try adjusting your sleeping pad to a different level of firmness. If you're a cold sleeper, invest in an insulated sleeping pad, and if you're a hot sleeper, opt for a non-insulated one for warmer months. A warm sleeping bag is also important, as your body temperature drops when you sleep.
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Make your bed as familiar and comfortable as possible
When it comes to getting a good night's sleep while backpacking, one of the most important things you can do is make your bed as familiar and comfortable as possible. Here are some tips to help you do just that:
Firstly, consider the temperature rating of your sleeping bag. If you're a cold sleeper, opt for a bag that is rated 10 degrees below what you expect the camping temperature to be. This will ensure you stay warm throughout the night. On the other hand, if you're a hot sleeper, you can choose a non-insulated sleeping pad, especially during warmer months. Pick a bag that allows you to sleep in whatever you normally sleep in at home. For example, if you usually sleep in full pyjamas, you'll want a lighter bag than someone who sleeps in their underwear.
Next, think about your pillow situation. A wadded-up jacket is not a suitable substitute for a pillow. If you're a stomach or back sleeper, opt for a flatter pillow, while side sleepers will need something thicker. You can experiment with different configurations to find what works best for you. Inflatable pillows are a popular option for thru-hikers, as they are lightweight and can provide a comfortable night's sleep.
Additionally, pay attention to the size of your sleeping bag. If you tend to toss and turn, a larger bag will give you more room to move around. Mummy bags can be restrictive, so consider a bag that connects to your sleeping pad to keep it in place while you move. Quilts are another great option for warmer weather, providing freedom of movement and a sense of home-like comfort.
It's also important to establish bedtime rituals that can help ease your anxiety and make your bedtime routine more familiar. For example, changing into long underwear before getting into your sleeping bag can trigger comforting memories of bedtime routines. Keeping your gear organised in the same way every night will also help you feel more settled and comfortable.
Finally, don't forget to consider your comfort levels in terms of temperature. If you tend to feel cold, a polypro hat or balaclava can help keep you warm, just like at home. Similarly, earplugs can be useful not only to block out the sound of heavy rain but also to ease any anxiety you may feel about critters in the night.
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Distract yourself with a book or podcast to ease anxiety
If you're struggling to sleep while backpacking due to anxiety, it can be helpful to distract yourself with a book or podcast. This can take your mind off anxious thoughts and help you relax.
Books
If you enjoy reading, bringing a book with you on your backpacking trip can be a great way to unwind and take your mind off things. It's important to choose something that you find calming and enjoyable. Many people find that reading fiction, especially fantasy, helps them escape their anxiety and relax. You can get lost in a fantasy world and forget your worries for a while. It's best to avoid reading anything that might trigger your anxiety, such as horror stories or the news. If you're not a fan of fiction, you could try a book of puzzles, such as Sudoku, or a book on a topic that interests you.
Podcasts
Listening to podcasts can also be a great way to distract yourself from anxiety and help you sleep while backpacking. Look for podcasts with calm voices and interesting topics. You might enjoy fictional podcasts, such as "Fall of Civilizations" and "Noble Blood". Some people find that listening to podcasts about mental health and anxiety can help them feel less alone in their struggles, while others find that it makes them more anxious. It's important to find what works for you. If you're looking for calming podcasts, try "A Walk in the Words", where the host narrates while solving crossword puzzles. You could also try audiobooks, especially classic novels that take their time getting to the point and focus on small details.
Remember, it's normal to feel anxious when sleeping outdoors in an unfamiliar setting. Give yourself time to adjust to your surroundings and don't be too hard on yourself if you have a bad night's sleep. With a bit of patience and the right distractions, you'll be able to ease your anxiety and get a good night's rest.
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Stay warm with a down sleeping bag
Sleeping bags are an essential part of backpacking, and today's sleeping bags offer exceptional warmth for their weight. Down sleeping bags are warmer, lighter, and more compressible than synthetic insulation.
When choosing a down sleeping bag, it is important to consider the temperature rating. The majority of backpacking sleeping bags are of the 3-season variety, with ratings from around 20 to 30 degrees Fahrenheit. These bags offer versatility, allowing you to stay cool in the summer by unzipping them, while also providing warmth in spring, fall, and alpine conditions when temperatures drop below freezing. Summer bags are also available, with lower limits around 40 degrees Fahrenheit, but they offer less room for error. For extreme cold conditions, winter or expedition bags are the warmest option, though they may be overkill for recreational backpackers.
To stay warm in your down sleeping bag, consider the following tips:
- Choose the right clothing: While some people believe that wearing more clothes will keep them warmer, others argue that sleeping with less clothing allows the bag to trap your body heat more effectively. Consider the temperature and adjust your clothing accordingly.
- Use a sleeping bag liner: A liner can provide extra warmth and help keep your bag clean. It can also be used alone on warmer nights, allowing you to switch to the sleeping bag when the temperature drops.
- Block drafts and cold air: Use a footprint or plastic sheet under your sleeping pad to block cold air and save body heat. You can also wrap the footprint or plastic around your sleeping bag to provide additional warmth.
- Stay hydrated: Increasing your blood volume will help retain more body heat.
- Eat fatty foods: Consuming fatty foods or sipping olive oil before bedtime will generate heat during digestion, keeping you warm.
By following these tips and choosing a suitable down sleeping bag, you can stay warm and comfortable during your backpacking trips.
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Choose a good campsite
Choosing a good campsite is an important aspect of sleeping well while backpacking. Here are some tips to help you select a suitable campsite:
First, consider the natural environment and terrain of the campsite. Look for a flat, even surface to set up your sleeping area. Avoid rocky or uneven ground, as it can be uncomfortable and make it difficult to get a good night's rest. If possible, opt for a campsite with natural shelter, such as trees or larger vegetation, which can provide protection from wind, rain, and direct sunlight. Additionally, take into account the proximity to water sources, as access to water is essential for drinking, cooking, and maintaining proper hygiene during your backpacking trip.
Next, assess the level of privacy and seclusion the campsite offers. While it's enjoyable to meet fellow adventurers, a busy campsite can be noisy and disruptive to your sleep. Seek out campsites that are more secluded or located away from high-traffic areas to minimise noise disturbances and maximise your chances of a peaceful night's rest.
Additionally, be mindful of the local regulations and guidelines regarding camping in the area. Respecting these rules will help ensure that you don't inadvertently set up camp in a restricted area, which could lead to fines or other consequences. It's also important to consider the impact of your campsite on the surrounding environment. Practise "leave no trace" principles by choosing durable surfaces to pitch your tent and avoiding areas that may be susceptible to damage from camping activities.
Lastly, consider your personal comfort and preferences. If you're a light sleeper, look for a campsite that's away from potential sources of noise, such as busy roads or waterways. If you're camping in an area with potential wildlife activity, take the necessary precautions to secure your food and other scented items appropriately, as the presence of wildlife close to your campsite can disrupt your sleep.
Remember, a good campsite selection is subjective and will vary depending on your individual needs and preferences. Taking the time to assess the campsite and make adjustments to enhance your comfort will contribute to a better night's sleep while backpacking.
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Frequently asked questions
It can be challenging to sleep well while backpacking, especially if you are a light sleeper or tend to sleep on your side. Here are some tips to help you sleep better:
- Choose a good campsite that is away from potential disturbances and provides some protection from the elements.
- Ensure you are physically comfortable. Consider investing in a good sleeping pad that suits your sleeping style and body type. Side sleepers, for example, may benefit from an inflatable pad with multiple small air cells to prevent the pad from deforming and causing discomfort.
- Bring a pillow. While some backpackers prefer to stuff clothes into a bag, others find that a proper inflatable pillow provides better support and comfort.
- Stay warm. Dress in layers and consider using a sleeping bag to regulate your temperature.
It is normal to feel anxious about sleeping outdoors, especially if you are concerned about wildlife or unfamiliar sounds. Here are some tips to help you manage your anxiety:
- Clean up your campsite thoroughly, ensuring that all food and scented items are securely stored to minimise unwanted visitors.
- Distract yourself with a book or podcast. If you find yourself fixating on potential threats, engaging your mind with something else can help you relax.
- Practice patience and self-compassion. It is normal to take time to adjust to sleeping outdoors, so don't be too hard on yourself if you have a bad night's sleep.
Finding the right level of inflation for your sleeping pad is essential for a good night's sleep. Experiment with different inflation levels to find what works best for you:
- If you are using an inflatable pad, ensure it is not overinflated, as this can cause soreness in your back or hips.
- Adjust the inflation level until you find the right balance of firmness and softness for your comfort.
- Consider your sleeping position. Side sleepers, for instance, may prefer a slightly softer pad to relieve pressure on their hips.
When deciding what to wear to sleep while backpacking, consider the following:
- Comfort: Choose clothing that is comfortable for you, whether it be loose, stretchy, breathable, soft, or a combination of these factors.
- Dryness: Change into dry clothes before bed if your hiking clothes are wet from sweat or rain to prevent feeling cold and uncomfortable.
- Weight and bulk: If you have limited space in your backpack, merino wool clothing is a good option as it is lightweight, breathable, and odour-resistant.
