Getting a good night of sleep while travelling can be a struggle. Between the jet lag, unfamiliar beds, and different time zones, it’s no wonder why so many of us have trouble catching some z’s while on the go. But getting a good night of sleep while travelling is possible, and it’s actually a lot easier than you think!
With these 8 tips, you’ll be able to stay refreshed and energized while you travel, so you can feel your best for your next adventure. From packing the right items to using noise cancelling headphones, these tips will help you get a good night’s sleep no matter where you are. So, if you’re ready to get some restful sleep while travelling, let’s get started!
1. Pack the right items
If you’re travelling by plane, it’s best to pack light and bring as few items as possible. But, it’s also important to bring things that will help you sleep better while travelling, like a neck pillow. If you’re travelling by plane, a neck pillow will help you sleep more comfortably and reduce the risk of developing muscle and tendon strain in your neck and shoulders. If you’re travelling by car or train, a travel pillow is a must for getting some rest. This will help support your neck and allow you to get a more restful sleep. If you’re staying in a hotel, do what you can to stay cool while you sleep. Invest in a cooling pillow that will help you stay cool while you sleep. It’s best to sleep in a room that’s dark, quiet, and cool while travelling. Bringing a black out curtain or eye mask can help reduce light, while ear plugs can help block out outside noise.
2. Stick to your sleep schedule
While you’re adjusting to your new time zone, if at all possible, try to keep to the same sleep schedule that you would have at home. This will make it easier for your body to adjust, and it will make it easier for you to sleep better while travelling. However, if you’re staying up later than you would at home, it will only make the jet lag symptoms worse, and it will make it even harder for you to sleep. That’s why it’s important to go to bed at the same time each night, even if you don’t fall asleep right away. When you’re ready to adjust your sleep schedule, you can try adjusting your bedtime by 15 to 30 minutes each night. This will help your body adjust faster to your new time zone, so you can stay refreshed while you travel.
3. Block out the light
If possible, try to block out as much light as you can while you’re trying to sleep. This will help your body naturally adjust to your new time zone, so you can stay refreshed while travelling. It’s best to avoid using artificial light, like your phone or computer, while you’re trying to sleep. This will make it easier for your body to naturally adjust to your new time zone, making it easier for you to fall asleep and stay asleep. However, if you must use your phone or computer, it’s best to use a blue light filter to block out artificial light. A blue light filter will turn the light from your device a softer, redder colour, which is less disruptive for your eyes and makes it easier for your body to naturally adjust to your new time zone.
4. Use noise-cancelling headphones
If you’re staying at an hotel or you’re sharing a room with someone, it can be difficult to block out outside noise. However, it’s important to stay as comfortable as possible while you’re trying to sleep. With noise-cancelling headphones, you can block out outside noise so you can sleep better while travelling. These types of headphones use sound cancellation technology to create an ambient noise around your ears, making it easier for you to sleep. They’re great for travelling, and they’re also helpful if you have noisy neighbours, or you have small children who might be loud while you’re trying to sleep. If you need a pair, you can find a great selection at Amazon. Noise-cancelling headphones are also a great choice if you have a snoring partner who’s keeping you awake at night. Noise-cancelling headphones are also great for people who share a room with a newborn baby.
5. Bring your own pillow
A quality pillow can not only help you sleep better, but it can also help you stay refreshed while travelling. A pillow can help alleviate the pain and discomfort of sleeping in an unfamiliar bed, which can make it easier for you to fall asleep at night and stay asleep. If you’re travelling for work or school and you know you’re going to be staying in different hotels, it’s a good idea to bring your own pillow with you. Bringing your own pillow can help you stay refreshed while travelling because it will make it easier for you to get a good night’s sleep in a less than ideal sleeping environment. If you don’t have room in your suitcase to bring your own pillow with you, you can also use a towel or a shirt to make your pillow more comfortable. A towel or shirt can also help to wick away any sweat and moisture that builds up while you sleep.
6. Take melatonin or other sleep aids
If you’re travelling for work or school, and you need sleep aids to help you get a good night’s sleep, it’s fine to take them. They will only put you to sleep, and they won’t have any long-term side effects. However, if you’re travelling for vacation, it’s best to avoid taking sleep aids. This is because sleep aids can cause grogginess, and this can make it harder for you to adjust to your new time zone. If you still need sleep aids, it’s best to take something like Delta 9 THC and take it as soon as you arrive at your destination. This will make it easier for your body to adjust to your new time zone, so you can stay refreshed while you travel. If you don’t want to take sleep aids, there are plenty of other things you can do to help you sleep better while travelling.
Exercising while you’re travelling can help you sleep better. This is because exercising releases endorphins, which are chemicals that make you feel happy and relaxed. Exercising also helps your body release stress and tension, which can make it easier for you to fall asleep at night. If you don’t have time to exercise for an hour, you can also try doing a quick 10-minute workout before you go to bed. Exercising when you’re travelling can be hard because you may not have access to a gym, or you may not have time to go for a long run. However, there are plenty of things you can do to get your heart rate up while you’re travelling. These include walking, hiking, jogging on a treadmill, going for a swim, or even dancing in your hotel room.
8. Avoid caffeine
Caffeine is great for getting you through the day, but it can make it harder for you to fall asleep at night. This is because caffeine is a stimulant, and it can make you more alert and disrupt your sleep cycle. If you’re having trouble sleeping while travelling, it’s best to avoid drinking caffeinated beverages like coffee and tea. If you can’t kick your caffeine habit, it’s best to limit your caffeine intake to before 2 pm. This will give your body enough time to process the caffeine before you go to bed. If you need something to help you sleep without caffeine, there are a few