Herbie Murray
Sleep is a major factor in the success of hiking double-digit miles every day. While sleeping outdoors can be rejuvenating, it is not always restful. The first night of a camping trip often results in poor sleep due to the 'First Night Effect', an evolutionary safety mechanism that keeps one half of our brain awake to keep watch. In addition, interruptions such as animal noises, uncomfortable sleeping pads, and snoring tentmates can make it difficult to sleep through the night. To improve sleep while hiking, it is recommended to have a smooth routine for setting up camp, cooking, and preparing for bed. It is also important to adjust your eating and hydration schedule to minimize nighttime disruptions and to practice using your gear beforehand to avoid the frustration of assembling it for the first time in the dark.
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What You'll Learn
Choose a flat sleeping spot, with your head uphill
When you're out on the trail, finding a good sleeping spot is crucial for a comfortable night's rest. Here are some tips to help you choose a flat sleeping spot and ensure your head is uphill:
First and foremost, always aim for a flat and level surface to set up your campsite. Flat ground can be challenging to find, but it's worth the effort. A flat sleeping spot provides a stable and comfortable base for your tent or sleeping pad. If you're camping on a slope, make sure to position yourself with your head uphill. This prevents blood from rushing to your head and ensures a more restful sleep. You can also use padding or a rolled-up jacket under your legs to create a "hammock" effect, elevating your legs slightly and providing better spinal alignment.
When selecting your campsite, take the time to clear the area of any sticks, stones, or sharp objects that could cause discomfort or damage your sleeping gear. However, you can leave pine needles and leaves in place, as they provide natural padding and insulation, making your sleeping spot softer and warmer. Additionally, they help minimize your impact on the environment.
If you're camping in an area with a significant slope, consider adjusting your sleeping position. Instead of sleeping directly uphill, try sleeping sideways across the slope. This way, you can take advantage of the natural incline and improve your comfort. Place padding along the length of the downhill side to prevent rolling and provide extra support.
Remember that finding a flat sleeping spot and positioning yourself with your head uphill are essential for a good night's rest. These simple techniques will help you wake up feeling rested and refreshed, ready to tackle the challenges of the trail ahead. A good night's sleep is crucial for your overall well-being and will enhance your outdoor experience.
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Prepare a sleep setup that suits the conditions
When preparing a sleep setup, it is important to consider the conditions you will be sleeping in. If you are sleeping outdoors, you may encounter various challenges, such as strange noises, uncomfortable sleeping pads, and temperature regulation. To mitigate these issues, consider the following:
Firstly, ensure your sleeping setup is comfortable and suitable for the temperature conditions. Invest in a good-quality sleeping bag with a warmth rating that matches the climate of your camping location. If you tend to feel cold easily, consider using a sleeping mat with a higher R-value or bringing extra layers to keep warm. On the other hand, if you are a hot sleeper, opt for a sleeping setup that allows for airflow and temperature regulation, such as a quilt that can be undone and used as a sheet. Additionally, consider bringing a pillow for extra support and comfort. You can use a lightweight dry bag filled with spare clothes or an inflatable pillow, whichever suits your preference.
Secondly, prepare your sleeping area by choosing a spot that is flat and level to prevent sliding downhill during your sleep. Clear the area of any sticks, stones, or debris that may cause discomfort. However, leave the pine needles and leaves as they provide extra padding and reduce your impact on the environment. If you plan to sleep under the stars, keep your sleeping bag rolled up in its stuff sack until you are ready to sleep to prevent it from getting wet or infested with creepy crawlies.
Lastly, establish a bedtime routine that suits the conditions. If there is a risk of mosquito bites, consider changing into clean clothes, such as lightweight leggings and fresh socks, before entering your sleeping area. Wash up or use wet wipes if you are unable to access water. Practice good food and toiletry storage to avoid attracting wildlife to your campsite. Additionally, study the wildlife and food storage requirements specific to the region you are camping in, and bring the necessary equipment, such as a bear canister or bear bag. By preparing a sleep setup that addresses these considerations, you can improve your chances of a good night's rest while camping.
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Establish a bedtime routine and practice it
Establishing a bedtime routine and practising it is key to a good night's sleep on the trail. The first step is to make sure you have a smooth routine for setting up camp, cooking, and preparing for bed. It is important to arrive at camp early, so you are not irritated by trying to pitch your tent in the dark. In the weeks leading up to your camping trip, note the things you do at night to relax and get ready for bed. This could include reading a book, having a cup of decaf tea, taking a shower, or changing into PJs. Once you’ve determined your relaxation cues, make them a part of your evening ritual at home and during your practice camp-outs.
Before you get into bed, take your shoes and socks off outside your tent to reduce the dust and dirt inside. If you are near water, wash up before bed, but if you are dry camping, use wet wipes to clean yourself. Change into clean, lightweight clothes and put on a fresh pair of socks.
Make sure you have a comfortable sleep setup. If you are a back sleeper, consider bringing an inflatable pillow for extra support. If you are a side sleeper, consider a self-inflating sleeping mat or an inflatable sleeping mat for more comfort. If you get cold easily, bring a warmer sleeping bag or a sleeping mat with a higher R-value.
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Avoid caffeine, alcohol, and spicy food
When you're out on the trail, a good night's sleep can be hard to come by. Caffeine, alcohol, and spicy food are three things that can disrupt your sleep, so it's best to avoid them. Here's why:
Caffeine
Caffeine is a stimulant that can increase alertness and make you feel more awake. It is a central nervous system stimulant, and its effects can linger for hours after consumption. Even if you are able to fall asleep after consuming caffeine, it can still impact your sleep stages without you realizing it. It can make it harder to fall asleep, cause you to sleep more lightly, and negatively affect sleep duration and quality. Experts recommend cutting back on caffeine to promote better sleep, especially if you are sensitive to its effects. It's best to avoid caffeinated products at least three to four hours before bedtime. This includes coffee, tea, chocolate, cola, and energy drinks.
Alcohol
While alcohol may make you feel sleepy initially, it will likely lead to sleep disturbances later in the night. It interferes with your body clock and normal sleep/wake cycle, resulting in fragmented sleep, frequent awakenings, night sweats, and nightmares. Alcohol is also a diuretic, which means you may need to use the bathroom more often during the night. To promote restful sleep, it's best to avoid drinking alcohol before bed and to give yourself at least three to four hours without it before trying to sleep.
Spicy Food
Consuming spicy food before bedtime can keep you awake due to indigestion and worsened symptoms of heartburn and acid reflux. When lying down, the acid may travel into the esophagus, causing irritation and sleep disturbances. Spicy foods can also slightly increase your core and surface body temperature, which may impact your sleep. Therefore, if you experience these issues after eating spicy foods, it's best to avoid them before bedtime.
In addition to avoiding caffeine, alcohol, and spicy food, there are other things you can do to improve your sleep while on the trail. This includes establishing a bedtime routine, choosing a flat spot to sleep, and bringing clean clothes and comfortable gear to bed.
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Stay hydrated, but cut back on liquids before bed
Staying hydrated is essential, especially when you are hiking and camping. Dehydration raises your body temperature, which is not conducive to sleep. It is recommended to carry a water bottle and stay hydrated throughout the day. However, it is also important to cut back on liquids before bed to avoid interrupting your sleep with a middle-of-the-night wake-up call.
Minimising disruptions to your sleep is crucial when camping outdoors, as the environment can be unpredictable and uncomfortable. By adjusting your hydration schedule, you can reduce the likelihood of needing to answer nature's call during the night. This simple strategy can help you maintain a more restful and uninterrupted slumber.
To achieve this, it is advisable to drink plenty of water during the day, especially if you are hiking in the warmer months. As the sun goes down, gradually reduce your liquid intake. Make sure to use the restroom right before bed, and keep a water bottle with you at night for sipping only if needed. This way, you can maintain hydration while decreasing the chances of a full bladder interrupting your sleep.
Additionally, it is worth noting that alcohol should be avoided as it tends to dehydrate the body and inhibit restful sleep. Instead, consider a cup of decaf tea as part of your evening ritual to promote relaxation without disrupting your hydration levels. By staying hydrated during the day and cutting back on liquids before bed, you can improve your sleep quality and wake up feeling more refreshed and energised for the day ahead.
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Frequently asked questions
If you're new to sleeping outdoors, you might be worried about strange noises, the wind, and animal sounds. This is a result of the 'First Night Effect', an evolutionary safety mechanism that keeps one half of our brain awake to keep watch. To counter this, try to get accustomed to your gear and practice setting up camp, cooking, and prepping for bed before your trip. Remove anything from your tent that carries a scent, and know the wildlife and food storage requirements in the region. Keep a clean pair of clothes to sleep in, and a pillow if you usually sleep with one.
If you sleep head uphill with padding to elevate your legs, you may experience back pain in the morning. Instead, sleep "sideways" to the slope of the hill with padding along the length of the downhill side.
Don't go to bed hungry—your body generates more heat when it has calories to burn, so you stay warmer and sleep better. Stay well-hydrated during the day so you can cut back on liquids as the sun goes down. Avoid alcohol since it tends to dehydrate you and inhibit restful sleep.
