Evie Summers
Travel can be exciting, but it can also be exhausting. Travel fatigue is a common phenomenon, and it can manifest as exhaustion, headaches, sleep loss, gastrointestinal problems, and discomfort. The quality of your sleep while travelling can make or break a trip, so it's important to take steps to ensure you get a good night's rest. This can be challenging due to physical and mental stress, unfamiliar environments, jet lag, and changes in diet and exercise routines. However, there are several strategies you can employ to improve your sleep while travelling.
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What You'll Learn
Reduce stress and anxiety before your trip
Travelling can be stressful, and stress and anxiety can cause sleep disturbances. To reduce stress and anxiety before your trip, try to prepare for your journey in a calm and efficient manner. Anxiety about your trip can cause sleep loss, so make sure you are ready ahead of time. If you are an anxious flyer, it might be best to avoid red-eye flights, as these can impact your energy levels the next day.
If you are travelling across time zones, you can help your body adjust by using light or time devices about a week before you travel. This will help you adjust to the new time zone. If you can, adjust your bedtime and wake-up time in the days leading up to your trip, so it's easier to sleep when you arrive at your destination. This is especially important if you are travelling west to east, as jet lag tends to be worse when travelling in this direction.
If you are staying somewhere for fewer than two days, try to stick to your own schedule as your body won't have time to adapt before you head home. If you can, plan any obligations or meetings during the equivalent of your peak waking hours at home. If you are landing during the day, try to sleep as much as you can on the plane. If you are landing at night, do your best to stay awake on the plane and sleep when you arrive.
If you are travelling by plane, drink plenty of water before, during, and after your trip to stay hydrated. Airplane cabins can cause dehydration, bloating, constipation, and respiratory conditions.
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Adjust your sleep schedule gradually before travelling across time zones
Travelling across time zones can be exciting, but it can also be exhausting. Jet lag can cause fatigue, fogginess, gastrointestinal problems, and a general feeling of malaise. To avoid this, it is important to adjust your sleep schedule gradually before you travel.
Start by figuring out the time difference between your departure and arrival destinations. If, for example, you are travelling to a time zone that is two hours ahead, you will want to start adjusting your sleep schedule at least two days before your trip.
Three days before you travel, begin moving your bedtime an hour earlier than normal. The next day, add another hour, and on the third day, add a third hour. This will help ease the transition and reduce the effects of jet lag. If you can, try to sync up with the local schedule as soon as you arrive at your destination.
If you are only travelling for a short period, it may be best to stick to your regular sleep schedule. If you are staying for fewer than two days, try to keep to your own schedule. Request any obligations or meetings to happen during the equivalent of your peak waking hours at home.
To help adjust your sleep schedule, you can use light or time devices before and during your trip. Blue light glasses can help, as can apps that help you adjust to new time zones.
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Block out your surroundings with headphones, earplugs, eye masks, etc
Travelling can be exciting, but it can also be stressful, and the quality of your sleep can make or break a trip. One way to improve your sleep when travelling is to block out your surroundings with headphones, earplugs, eye masks, or a combination of these.
Headphones can be a great way to block out ambient sounds and listen to music or white noise. Noise-cancelling headphones that are fitted around the ears without touching them are ideal as they block noise effectively without putting pressure on your ears, which can lead to soreness over time. If you prefer silence, earplugs are a good alternative. Foam earplugs are affordable and effective at reducing noise, and wax earplugs are another option that moulds to your ear shape.
Eye masks can also be useful in blocking out light, especially on planes where it may be hard to achieve total darkness due to overhead lights and window shades. A hollowed-out eye mask that puts pressure on the bony structure around the eye, rather than the eye itself, is recommended for comfort. The Hibermate sleep mask is a popular option that includes removable, sound-reducing ear muffs.
Using headphones, earplugs, or eye masks, or a combination of these, can help you block out your surroundings and improve your sleep when travelling.
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Avoid caffeine and alcohol, and drink plenty of water
When travelling, it's important to be mindful of your caffeine and alcohol consumption. Caffeine is a stimulant that can keep you awake, while alcohol can disrupt your sleep patterns. It's best to avoid both, especially close to bedtime. Instead, focus on staying hydrated by drinking plenty of water before, during, and after your travel days. This will help your body remain resilient through the various transitions of travelling.
If you're travelling across time zones, your body's circadian rhythm or internal clock can be disrupted, making it challenging to adjust to the new time zone and causing jet lag. Jet lag can result in fatigue, fogginess, gastrointestinal problems, and a general feeling of malaise. To mitigate this, you can gradually adjust your sleep schedule in the days leading up to your trip. This involves moving your bedtime earlier or later by an hour each day, depending on whether you're travelling east or west.
Additionally, when you arrive at your destination, try to sync up with the local schedule as much as possible. If you're staying for a short period, it might be better to maintain your usual schedule, especially if you struggle to sleep in unfamiliar environments.
To enhance your sleep quality, consider creating a sleep environment that mimics the conditions you're used to at home. This includes maintaining a similar temperature, noise level, and lighting. Packing items like sleep masks, earplugs, noise-cancelling headphones, and your favourite pillow can help you block out distractions and create a comfortable sleep environment.
Lastly, practising good sleep hygiene is essential. This includes maintaining a consistent bedtime and wake-up time, even while travelling. If you have a bedtime routine at home, continue those same practices on your trip. This could involve reading a book, listening to calming music, or engaging in other relaxing activities before bed.
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Mimic your home sleep environment
One of the best ways to ensure you get a good night's sleep when travelling is to mimic your home sleep environment as closely as possible. This can help you feel more relaxed and comfortable in a new place, making it easier to fall asleep and get a restful night's sleep. Here are some tips to help you do that:
Create a Comfortable Bed
Start by creating a comfortable bed. If you're staying in a hotel or rented accommodation, request a room with a comfortable mattress and pillows that suit your preferences. If possible, bring your own pillow from home. This can provide a sense of familiarity and comfort, especially if you have a favourite pillow that you're used to sleeping on. You could also bring your own pillowcase, as the familiar scent can be comforting. If you're travelling with a partner or friend, consider bringing two pillows each if the bed you'll be sleeping in has extra pillows, or ask for extra pillows from the hotel staff. That way, you can create a setup that closely resembles your bed at home.
Another way to enhance your comfort is by using a mattress topper. If you're particularly sensitive to mattress firmness or have specific preferences, bringing a portable mattress topper can make a significant difference in your comfort level. Look for travel-friendly options that are lightweight and easy to pack. Additionally, consider bringing your own bedsheets. Having your own familiar sheets can make the bed feel more like yours, and if you have a set that you know is You may want to see also There are many ways to improve your sleep when travelling. Firstly, try to reduce stress and anxiety before your trip by preparing in advance. If you are travelling across time zones, you can help your body adjust by using light or time devices about a week before you travel. During your journey, block out your surroundings with headphones, earplugs, eye masks, and travel pillows. Stay hydrated by drinking water before, during, and after your travel day. Travel insomnia is characterised by temporary trouble sleeping, caused by stress, anxiety, different sleeping conditions, and jet lag. To prevent it, you can follow good sleep hygiene practices, mimic your home sleep environment, and avoid heavy meals, alcohol, and caffeine close to bedtime. If you are travelling west to east or across multiple time zones, you can gradually adjust your sleep schedule before your trip. Shift your bedtime by one hour, three days before your trip. Add another hour on the second evening, and a third hour on the third day. After you land, try to sync up with the local schedule. Some useful items to pack for better sleep when travelling include a sleep mask, earplugs, travel pillow, blanket, and a portable alarm clock that doubles as a wake-up light.Blue Light: Sleep Thief or Harmless Hue?
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