How to Improve Your Sleep While Travelling

Dr. Craig Hudson, MD | October 28, 2016


Ever wonder why you do not attain good quality sleep while travelling or on vacation? Here are some tips to help achieve better sleep while on the road.

Some people can fall asleep anywhere, but others find that new environments can impede on their sleep cycle. Travel is among the primary causes for insomnia in most people. Even if sleeping issues are not a regular problem in your life, catching some Z’s when you are travelling can be incredibly difficult. Luckily, you can take steps to improve the quality of your sleep while you trot the globe.

1. Pack a Sleep Goodie Bag

Sounds and lights can be a huge source of disruption when travelling. Planes, buses, trains and cars are all filled with distractions, so your best approach is to find ways to stop these distractions from impacting your personal sleep bubble. Here are some goodies that you should have accessible:

  • An eye mask made of a heavy cloth can sufficiently stop light from entering through your eye lids.
  • Ear plugs are an excellent way to block out noise.
  • Traveling with a pillow you know you are comfortable with can also be helpful.
  • Finally, for insomniacs, a portable white noise machine or a white noise machine app can be helpful.

2. Research Your Hotel Room

When you make your reservation, whether it is a hotel, a hostel or an Airbnb, it is advantageous to scope out pictures of the rooms you will be staying in if they are available. Look for features that may be beneficial or problematic for sleep. Note the placement of windows, any possible sources of light and noise, the ventilation and the bedding. Based on the pictures, you may be able to make an educated guess about how comfortable you will be and plan ahead for any issues you might have.

It may also be beneficial to call and ask about the room you are interested in. Choosing a room on a higher floor that is located in a corner away from any elevators or stairwells can go a long way towards minimizing sources of ambient noise like footsteps and cars on the street.

3. Sleep Aids and Sleep Friendly Snacks

Travelling-related insomnia is a temporary issue for most people. Sleep friendly snacks and sleep aids can actually be quite effective in triggering sleepiness during such times.

A natural and organic sleep aid like Zenbev’s RestBites is a great way to help soothe your mind and encourage sleep. Whenever you reach for any kind of sleep aid, be sure to choose a healthy option that contains natural ingredients, vitamins and minerals.

Try any (or all) of these tips the next time you travel, and see for yourself how easy it can be to get restful sleep even when you are away from home.