When we travel, we mess with our regular sleep schedule, especially if we travel across different time zones. Or we might just be super excited to get to explore new places, and we find it difficult to fall asleep.
5 practical tips for better sleep when you are travelling
In this blog post, you’ll find five practical tips for getting better sleep when you travel. We’ll be covering how to prepare for better sleep before your trip, and tips for getting better sleep while at your travel destination. You can easily apply these tips no matter where you are travelling in the world!
Tip 1: Adjust your sleep schedule before you travel
Before travelling, if you can, start to adjust your sleep schedule to the time of your travel destination a week or a couple of days before your flight. Start to go to bed an hour earlier or later depending on the time zone. We recommend going to bed an hour earlier or later every day before your flight.
Then, when you land at your travel destination, sync yourself to the local flow of time. For example, if your flight lands in the middle of the night, try to stay awake on the plane, and sleep when the locals sleep. On the contrary, if your flight lands in the morning, try to get some sleep on the plane!
The aim of this is to recalibrate your inner clock and make the transition to your travel destination smoother. When you’ve adjusted your sleep schedule already before travelling, you’ll find it much easier to fall asleep on your holiday!
Tip 2: Buy melatonin
Melatonin is a natural sleep hormone that our bodies produce when it’s time to go to sleep. When you are travelling, your body might get a little confused, especially if you force yourself to stay awake as you sync yourself to the local time.
Melatonin is scientifically proven to relieve the symptoms of jet lag, and you can buy it at your local pharmacy without a prescription. So, take melatonin a couple of hours before you go to bed at your travel destination.
Melatonin is going to make the symptoms of jet lag more manageable, and your transition to a different time zone will be easier and smoother. Also, melatonin is a great way to tell your body when it’s time to go to sleep and you’ll be able to sleep better when you travel!
Tip 3: Invest in an air-conditioned hotel room
Investing in an air-conditioned hotel room is especially relevant for you if you are travelling to a hot country, such as Greece or Italy in the summertime. We promise you that investing in an air-conditioned hotel room is going to make your stay so much more pleasant.
I’m sure we all have an experience of being awake all night and sweating in our beds, desperately trying to fall asleep. Travelling can be demanding mentally and physically, so you’ll want to make sure you are able to rest properly at night in a cool air-conditioned room.
Tip 4: Pack sleep accessories
When you are packing, you’ll want to double-check that you’ve packed these two essential sleep accessories in your suitcase. The first one is earplugs for blocking out noise from outside or from hotel hallways. If you don’t have earplugs, noise-cancelling headphones also work really well!
Secondly, bring an eye mask for blocking out light! If you are planning to recharge your batteries on holiday and planning to sleep in, you’ll want to make sure you’re not up when the sun rises. When you minimise distractions, you’ll be able to sleep so much better when you travel.
Tip 5: Create a bedtime routine
When we travel, we are not usually able to stick to our everyday bedtime routine, which can mess with our sleep. So, try to create a bedtime routine for your holiday. This doesn’t mean having to be in bed by 10 PM. However, sticking to some bedtime habits will make it easier for you to fall asleep.
Your routine could, for example, include taking a shower in the evening, ten minutes of relaxing meditation, or perhaps you enjoy reading a book in bed before going to sleep. Your bedtime routine is going to signal your body that it’s time to go to sleep, and you’ll have an easier time falling asleep.
Thank you for reading this blog post! We hope you enjoyed these tips for better sleep when you are travelling! Make sure to follow us on Instagram @sukhawellnesstravel for daily inspirational travel content and travel tips!