6 Ideas to Get a Good Night's Sleep While Traveling

There are a few obstacles to a decent night's sleep when you are traveling. Unfamiliar environments affect us mentally, emotionally, and physiologically, and this has a large impact on our sleep. Worries about last-minute changes to your travel plans, hotel noises, uncomfortable beds and pillows, and changes to your nighttime routine are only a few of the many things that might keep you up at night while traveling. Thankfully, there are numerous ways to combat sleep fatigue while traveling so you can be well-rested and enjoy your travels.

1. Stick to the Time Zone You Are Currently In

Jet lag can take a toll on your body while you are traveling. If you are only changing one of two time zones, you might not notice a difference, but if you are traveling from one the East Coast to the West Coast (or vice versa) and especially international travel, you will most likely experience fatigue from jet lag. After you arrive at your destination, it can be tempting to take a long nap, but it’s important to stick to the time zone you’re currently in. If you arrive at your destination around lunch but at bedtime back home, it’s smart to avoid napping and power through your day so your body can adjust.

2. Take a Hot Shower or Bath

At the end of a long day of traveling or sightseeing, taking a hot shower or bath will help your body relax and prepare for sleep. You will be able to lower your stress levels which will improve your sleep quality. You’ll also be able to go to bed clean after a busy day which will help you sleep more soundly.

3. Employ White Noise 

White noise can be anything from natural sounds to a “blank noise” to a ceiling fan, but it’s an important part of drowning out background noise that might be keeping you awake. Especially if you are in a hotel while traveling, you’ll hear noises from other guests, and depending on your location, you can also hear noise from traffic or local sounds like trains or planes. Playing white noise will help you eliminate this from affecting your sleep quality. There are many apps available on your phone to play white noise, or you can try wearing noise-canceling headphones.

4. Use CBD Products

The popularity of products containing cannabidiol (CBD) has stimulated the manufacture of many remedies for poor sleep. Extracted from the cannabis sativa plant, CBD interacts with the endocannabinoid system in the human body that regulates sensations, emotion, and sleep. Specifically, CBD lowers anxiety which often accompanies travel, and it promotes relaxation which has a large impact on your sleep quality.

5. Follow the Same Routine You Use at Home

Whether traveling for work, pleasure, or anything in between, traveling brings change to your routine, and this can wreak havoc on your sleep. It’s important to stick to the same routine as much as you can. If you read for twenty minutes before bed, continue this on your trip. If you always meditate before bed, don’t stop while on your trip. Even something as simple as keeping your same face-washing routine can help your body relax so you can get some sleep.

6. Pack Comfortable Pajamas

Sleepwear can make all the difference in the quality of slumber: too tight and you will feel the constriction; too loose and you need to adjust during the night continuously. Bring your regular pajamas on your trip, and it’s always smart to pack an extra pair. Trying out a new pair of pajamas on a trip is not a smart idea as you might not find them comfortable and toss and turn throughout the night.

Whether for business or enjoyment -- or anything in between -- travel is distinct from everyday tasks and customs. It creates emotional and physiological responses that impact your optimal sleep levels. While you cannot control every travel delay or lumpy pillow, you can take steps to ensure your sleep is impacted the least amount possible.