How to Sleep Better While Traveling

Based on a recent survey of over 1,000 Americans by the sleep experts at Amerisleep, 48% of travelers revealed that lack of sleep has “negatively impacted their trip enjoyment or led to an argument” and that “nearly 4 in 5 travelers (79%) have felt more exhausted after a vacation than before it.”

Top sleep disruptors revealed in the study include:

• Uncomfortable pillows or mattresses (57%)
  
• Jet lag/time zone change (40%)
  
• Loud neighbors or hallway noise (40%)
• Staying up late due to “vacation FOMO” (40%)
• Sharing a bed or room (35%)

Some travelers may experience a phenomenon known as the First Night Effect, struggling to fall asleep and stay asleep during their first night in a new environment.

Fortunately, good sleep is not out of your grasp while traveling. Try these tips to improve your sleep on vacation.

Manage Your Light Exposure

Light is one of the most significant influences on your circadian rhythm. Something as small as a bit of time in the sun can help you reset your sleep schedule on vacation.

April Mayer, Sleep Expert at Amerisleep, says, “To help reset your circadian rhythm faster after a time zone shift, plan to get 20-30 minutes of natural sunlight in the morning and dim lights in the evening.”

Block out unwanted light at bedtime, from the blinking coffeemaker to the ambient light from the hotel window whose curtains won’t quite close, with a high-quality sleep mask.

Control The Temperature

Body temperature fluctuates during sleep, typically dropping with the body's natural release of melatonin and lowering throughout the night before warming up again. Maintaining a cool environment can support your natural cycles.

Mayer states that, “You can support melatonin production and deep sleep by keeping your sleep space chilled to about 65-67°F. If you don’t have access to the thermostat, cooling eye masks or cold water bottles by your bed can also be surprisingly impactful.”

Block Out (Or Add In) Noise

It's no surprise that your auditory environment has a significant impact on your sleep. If you're staying in a room next to the ice machine or bunking with a known snorer, be sure to pack earplugs. If you prefer a little background noise, consider using sleep headphones to play your much-needed white noise without disturbing your fellow travelers.

Plan Your Meals Carefully

Eating at regular times helps your body’s rhythms adjust to the new time zone and avoid uncomfortable digestive issues that may interrupt your sleep.

"It's common for travelers struggling with sleep to only focus on adjusting their sleep habits, but your diet can also play a large role," says Mayer, "Syncing your eating schedule with your destination's time zone when you land can make your body adapt faster and reduce that wired-but-tired feeling at night."

Continue Your Exercise Routine

Exercise increases melatonin production, releases endorphins that reduce stress, and facilitates a more restful sleep. A packed itinerary can double as plentiful exercise. If your goal is to kick back and relax, however, incorporating some moderate movement each day can help ease your sleep.

Nap Strategically

A brief snooze on the plane can give you the energy you need to tackle the first day of your trip, but resist the temptation to fall asleep the second you arrive at the hotel. Staying awake until a reasonable evening hour can stop jetlag before it begins and ensures you're tired enough actually to get some shut-eye when you do go to bed.

Consider a Sleep Aid

If you’re still tossing and turning, supplement your bedtime routine with a natural sleep aid like melatonin. This may cause drowsiness during waking hours, so be aware of how it affects you before you travel.