Tips to Snooze Better When Traveling
Jan 21, 2022
Sleeping while traveling may not be as easy as just closing your eyes and drifting off. It can be
uncomfortable, crowded, and loud, especially if you are traveling by bus, plane, or train. That said, there
are a few travel hacks you can use to sleep while on route to your destination.
Maintaining your sleep schedule while traveling can be difficult, especially if you are changing time zones.
Travel may disrupt your regular routines and present other challenges when it comes to getting a good
night’s rest. We’ll highlight a few travel tips to help you sleep better when you’re away from home.
Welcome message from author
Traveling can be an incredible experience. Whether you're headed to a new part of the U.S. for work or flying overseas on an exotic vacation, there are things to see, foods to try and experiences to be had wherever you're going. But few things can derail your enjoyment of time spent away from home like the exhaustion that inevitably results when you don't sleep well. And unfortunately, traveling is one of the times when interrupted zzz's occur most frequently. To maximize the time spent on your trip by getting the best possible rest while you're gone, follow some tips above to enjoy better sleep while traveling.
Transcript
PowerPoint PresentationSnooze
Better
When
Traveling
Overview
Sleeping while traveling may not be as easy as just closing your eyes and drifting off. It can be
uncomfortable, crowded, and loud, especially if you are traveling by bus, plane, or train. That said, there
are a few travel hacks you can use to sleep while on route to your destination.
Maintaining your sleep schedule while traveling can be difficult, especially if you are changing time zones.
Travel may disrupt your regular routines and present other challenges when it comes to getting a good
night’s rest. We’ll highlight a few travel tips to help you sleep better when you’re away from home.
Avoid Alcohol
vacation, you may want to reach your destination
before indulging. While alcohol has a sedative effect
initially, it can disturb your sleep a few hours in and
make it hard to fall back asleep. Alcohol can also
cause dehydration and headaches, which may
interrupt your sleep.
Turn Off Electronics
It can be tempting to pass time on your phone or
tablet, but if you're traveling at night and plan to
sleep, electronic devices should be turned off.
These devices emit blue light (2), which is beneficial
during the day because it helps boost reaction
times, mood, and attention. But blue light exposure
in the evening can confuse your circadian rhythm,
negatively affecting your sleep quality.
Sit by the Window
Sitting by the window on a plane often gives you
more control over lighting, as you can close the
shade. You have less control over the lighting when
traveling by bus, but a window seat may still be
beneficial. It provides a place to rest your head,
which may be helpful if you don’t have a travel
pillow with you.
later, as appropriate) than you normally would.
Add another hour the second evening, and a third
hour on the third day. It takes one day per time
zone for your body to adjust, so planning ahead
can help ease the transition.
Pack Sleep Accessories
Sleep accessories may range from essential medical equipment to comforts from home. If possible, keep
these items in a backpack or personal bag with you, so you don't have to reach into the overhead
compartments for them. Here are some helpful items to consider bringing:
• Earplugs: Earplugs can help block out noise
when traveling, which may make it easier to
relax and fall asleep.
be bothersome when you are trying to sleep
while traveling. An eye mask helps block out
light.
can help provide additional comfort.
These pillows are designed to support
the head and neck in a seated position.
• Comfort Items: Bringing a familiar
blanket or other sleep accessory from
home can make you feel more
comfortable when traveling.
equipment may be necessary. Medical
equipment does not typically count toward
your baggage allowance on an airplane, but
you may need documentation from your
doctor if you plan to use it on board.
Book the right room
the hallway if you can. That location is your best
bet for staying away from noisy areas like vending
machines, exits, elevators, pools, and meeting
spaces. Ask if your room has blackout shades to
keep the light out. Most hotels have them, but
they may be just in some rooms and not others,
so you want to snatch those.
Resist the temptation to nap
After a long day of sightseeing or meetings, you
might crave some midday shuteye. But for some
people, snoozing in the afternoon could set you up
for a restless night. Like we build a drive for food,
our brain builds up a drive for sleep. If you’re
napping, you will have less of that.
Don’t go to bed with a full belly
Planning your final meal right will prime you for a
good night’s sleep. Try to eat dinner at least two
hours before you go to bed to give your body a
chance to digest before you lie down. If you go
to bed with a full stomach, your digestive system
is active when you’re trying to get the rest of
your body not to be active.
Stabilize your schedule
deadlines, travel can often be a time when regular
routines go to the wayside. “So much of sleep is
getting a good rhythm going, and the fun of vacation
is it’s unpredictable,” Dr. Kissen says. While you don’t
have to forgo fun for the sake of sleep, she does
recommend staying somewhat consistent with your
bedtime. If you go to bed at 4 a.m. one night and 8
p.m. the next, your body rhythm will get out of
whack.
65 and 68°F, Dr. Shane recommends. When we
sleep, our body temperature drops a bit. Conversely, when we sit in a room and our body
temperature drops, it eases us into sleep
Enjoy a hot bath
switching your schedule to include a nighttime
soak or shower could help you drift off quicker.
The steamy water tricks your body into feeling its
natural nighttime cool-down even before you
crawl under the covers. Your temperature rises in
a hot bath because it gets hot in the bath, and
then you get out and the rapid cool-down period
creates that relaxation response
Double-check the alarm
Don’t rely on your alarm—ask the front desk for a
wake-up call ten minutes after you’ve set the clock
to beep. It’s all in line of setting yourself at ease. It’s taken care of, so you’re not thinking of anything.
On the flip side, if you plan to sleep in, make sure
the last guest didn’t leave the alarm on, or you
could end up jolted awake way earlier than you’d
hoped.
no time.
or reading something calming (so don’t pick a
gripping novel that you can’t put down). The goal
is to get the mind from racing around to having
something to focus on.
think deeply, slowly, or into the abdomen. All of
those forms are adjusting your breath too much
and making effort, which means you’re not sleeping.
Instead, you should make your breathing quieter,
which is easier because it doesn’t change the
muscles you use.
Relax your tongue
your tongue against the roof of your mouth. Letting
that tension go could help your whole body melt
into sleep. When people think of relaxation, they
think of relaxing the entire body, and that’s too
much work. Just let your tongue be calmer, and
that spreads relaxation through your body way
easier.
If you’re going to be staying somewhere fewer
than two days, try and keep to your own
schedule. By the time your body adapts, it’ll be
time to come home. In these cases, she suggests
requesting that any obligations or meetings
happen during the equivalent of your peak
waking hours at home whenever possible.
Let there be light
morning as you travel east, bring along a pair of
sunglasses to minimize light exposure, Gamaldo
suggests. It’s preferable to get maximal light
exposure in the late morning and early afternoon,
which shifts your rhythms closer to your
destination’s time zone.
To maintain alertness when traveling and to
avoid jetlag, take a well-balanced B vitamin
supplement. Look for a supplement with
vitamins B6, B12 and riboflavin, along with
vitamin C, magnesium, calcium, phosphorus and
chromium to help fight off the effects of stress
and fatigue while boosting the body’s immune
system.
Bring your favorite scented candle from home
with you on vacation. Before bed, enjoy a relaxing
bath or moment of meditation near your familiar
candle, diffuser or perfume. This will help you
relax and relive the comforts of home in a new
place.
Conclusion
Traveling can be an incredible experience. Whether you're headed to a new part of the U.S. for work or
flying overseas on an exotic vacation, there are things to see, foods to try and experiences to be had
wherever you're going. But few things can derail your enjoyment of time spent away from home like the
exhaustion that inevitably results when you don't sleep well. And unfortunately, traveling is one of the
times when interrupted zzz's occur most frequently.
To maximize the time spent on your trip by getting the best possible rest while you're gone, follow some
tips above to enjoy better sleep while traveling.
Better
When
Traveling
Overview
Sleeping while traveling may not be as easy as just closing your eyes and drifting off. It can be
uncomfortable, crowded, and loud, especially if you are traveling by bus, plane, or train. That said, there
are a few travel hacks you can use to sleep while on route to your destination.
Maintaining your sleep schedule while traveling can be difficult, especially if you are changing time zones.
Travel may disrupt your regular routines and present other challenges when it comes to getting a good
night’s rest. We’ll highlight a few travel tips to help you sleep better when you’re away from home.
Avoid Alcohol
vacation, you may want to reach your destination
before indulging. While alcohol has a sedative effect
initially, it can disturb your sleep a few hours in and
make it hard to fall back asleep. Alcohol can also
cause dehydration and headaches, which may
interrupt your sleep.
Turn Off Electronics
It can be tempting to pass time on your phone or
tablet, but if you're traveling at night and plan to
sleep, electronic devices should be turned off.
These devices emit blue light (2), which is beneficial
during the day because it helps boost reaction
times, mood, and attention. But blue light exposure
in the evening can confuse your circadian rhythm,
negatively affecting your sleep quality.
Sit by the Window
Sitting by the window on a plane often gives you
more control over lighting, as you can close the
shade. You have less control over the lighting when
traveling by bus, but a window seat may still be
beneficial. It provides a place to rest your head,
which may be helpful if you don’t have a travel
pillow with you.
later, as appropriate) than you normally would.
Add another hour the second evening, and a third
hour on the third day. It takes one day per time
zone for your body to adjust, so planning ahead
can help ease the transition.
Pack Sleep Accessories
Sleep accessories may range from essential medical equipment to comforts from home. If possible, keep
these items in a backpack or personal bag with you, so you don't have to reach into the overhead
compartments for them. Here are some helpful items to consider bringing:
• Earplugs: Earplugs can help block out noise
when traveling, which may make it easier to
relax and fall asleep.
be bothersome when you are trying to sleep
while traveling. An eye mask helps block out
light.
can help provide additional comfort.
These pillows are designed to support
the head and neck in a seated position.
• Comfort Items: Bringing a familiar
blanket or other sleep accessory from
home can make you feel more
comfortable when traveling.
equipment may be necessary. Medical
equipment does not typically count toward
your baggage allowance on an airplane, but
you may need documentation from your
doctor if you plan to use it on board.
Book the right room
the hallway if you can. That location is your best
bet for staying away from noisy areas like vending
machines, exits, elevators, pools, and meeting
spaces. Ask if your room has blackout shades to
keep the light out. Most hotels have them, but
they may be just in some rooms and not others,
so you want to snatch those.
Resist the temptation to nap
After a long day of sightseeing or meetings, you
might crave some midday shuteye. But for some
people, snoozing in the afternoon could set you up
for a restless night. Like we build a drive for food,
our brain builds up a drive for sleep. If you’re
napping, you will have less of that.
Don’t go to bed with a full belly
Planning your final meal right will prime you for a
good night’s sleep. Try to eat dinner at least two
hours before you go to bed to give your body a
chance to digest before you lie down. If you go
to bed with a full stomach, your digestive system
is active when you’re trying to get the rest of
your body not to be active.
Stabilize your schedule
deadlines, travel can often be a time when regular
routines go to the wayside. “So much of sleep is
getting a good rhythm going, and the fun of vacation
is it’s unpredictable,” Dr. Kissen says. While you don’t
have to forgo fun for the sake of sleep, she does
recommend staying somewhat consistent with your
bedtime. If you go to bed at 4 a.m. one night and 8
p.m. the next, your body rhythm will get out of
whack.
65 and 68°F, Dr. Shane recommends. When we
sleep, our body temperature drops a bit. Conversely, when we sit in a room and our body
temperature drops, it eases us into sleep
Enjoy a hot bath
switching your schedule to include a nighttime
soak or shower could help you drift off quicker.
The steamy water tricks your body into feeling its
natural nighttime cool-down even before you
crawl under the covers. Your temperature rises in
a hot bath because it gets hot in the bath, and
then you get out and the rapid cool-down period
creates that relaxation response
Double-check the alarm
Don’t rely on your alarm—ask the front desk for a
wake-up call ten minutes after you’ve set the clock
to beep. It’s all in line of setting yourself at ease. It’s taken care of, so you’re not thinking of anything.
On the flip side, if you plan to sleep in, make sure
the last guest didn’t leave the alarm on, or you
could end up jolted awake way earlier than you’d
hoped.
no time.
or reading something calming (so don’t pick a
gripping novel that you can’t put down). The goal
is to get the mind from racing around to having
something to focus on.
think deeply, slowly, or into the abdomen. All of
those forms are adjusting your breath too much
and making effort, which means you’re not sleeping.
Instead, you should make your breathing quieter,
which is easier because it doesn’t change the
muscles you use.
Relax your tongue
your tongue against the roof of your mouth. Letting
that tension go could help your whole body melt
into sleep. When people think of relaxation, they
think of relaxing the entire body, and that’s too
much work. Just let your tongue be calmer, and
that spreads relaxation through your body way
easier.
If you’re going to be staying somewhere fewer
than two days, try and keep to your own
schedule. By the time your body adapts, it’ll be
time to come home. In these cases, she suggests
requesting that any obligations or meetings
happen during the equivalent of your peak
waking hours at home whenever possible.
Let there be light
morning as you travel east, bring along a pair of
sunglasses to minimize light exposure, Gamaldo
suggests. It’s preferable to get maximal light
exposure in the late morning and early afternoon,
which shifts your rhythms closer to your
destination’s time zone.
To maintain alertness when traveling and to
avoid jetlag, take a well-balanced B vitamin
supplement. Look for a supplement with
vitamins B6, B12 and riboflavin, along with
vitamin C, magnesium, calcium, phosphorus and
chromium to help fight off the effects of stress
and fatigue while boosting the body’s immune
system.
Bring your favorite scented candle from home
with you on vacation. Before bed, enjoy a relaxing
bath or moment of meditation near your familiar
candle, diffuser or perfume. This will help you
relax and relive the comforts of home in a new
place.
Conclusion
Traveling can be an incredible experience. Whether you're headed to a new part of the U.S. for work or
flying overseas on an exotic vacation, there are things to see, foods to try and experiences to be had
wherever you're going. But few things can derail your enjoyment of time spent away from home like the
exhaustion that inevitably results when you don't sleep well. And unfortunately, traveling is one of the
times when interrupted zzz's occur most frequently.
To maximize the time spent on your trip by getting the best possible rest while you're gone, follow some
tips above to enjoy better sleep while traveling.
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