Travel and Sleep

Traveling is exciting - new sights, flavours, and experiences but it can also wreak havoc on your sleep. Whether it’s crossing time zones, staying in unfamiliar hotels, or sticking to a packed itinerary, your body’s internal clock often struggles to keep up. But with a little planning and mindful strategies, you can protect your sleep and wake up refreshed to enjoy your holiday.

1. Plan Ahead for Sleep Success

Before you even pack your suitcase, consider your sleep routine:

• Check your itinerary: If crossing time zones, try gradually shifting your bedtime and wake-up time a few days before travel.

• Pack your sleep essentials: Eye masks, earplugs, your favorite pillow, or a white noise machine can help recreate a familiar sleep environment anywhere.

• Research accommodation: Choose lodging with comfortable beds, quiet rooms, and blackout curtains if possible.

2. Stick to Key Routines

While you may not be able to replicate your home routine exactly, keeping core elements consistent helps signal your body it’s time for sleep:

• Consistent bedtime: Aim to go to bed and wake up at roughly the same time each day, even on holiday.

• Pre-sleep rituals: Reading, light stretching, or calming music can cue your body to relax, no matter where you are.

• Limit late-night stimulants: Avoid caffeine, alcohol, or heavy meals too close to bedtime, which can disrupt sleep.

3. Manage Time Zone Changes

Jet lag can be a big challenge, especially for long-haul flights:

• Adjust gradually: Shift your sleeping and eating schedule toward the destination time zone a few days before travel.

• Get sunlight exposure: Morning light helps reset your internal clock, so spend time outdoors during the day.

• Short naps only: If you must nap, limit it to 20-30 minutes to avoid interfering with nighttime sleep.

4. Create a Sleep-Friendly Environment

Even unfamiliar rooms can be made cozy and conducive to rest:

• Block light and noise: Use blackout curtains, eye masks, or white noise apps.

• Control temperature: Keep the room cool-around 18-20°C (65-68°F) is ideal for most people.

• Comfort items: Your own pillow or blanket can bring a sense of familiarity and comfort.

5. Be Mindful of Activity & Diet

Your daytime choices influence nighttime sleep:

• Stay active: Moderate exercise helps regulate your body clock, but avoid intense workouts right before bed.

• Watch meals and drinks: Heavy dinners or too much alcohol can disturb sleep. Hydrate well but reduce fluids close to bedtime to avoid nighttime bathroom trips.

6. Accept Flexibility Without Stress

Remember, holidays are for enjoyment! Occasional late nights or early mornings are normal. Focus on maintaining balance rather than perfection:

• Prioritize the most consistent aspects of your routine.

• Use short naps and early sunlight exposure to recover quickly.

• Don’t let one disrupted night ruin the rest of your holiday.

Sleep is vital for energy, mood, and overall health - especially when traveling. By planning ahead, sticking to core routines, and creating a sleep-friendly environment, you can enjoy your adventures without sacrificing rest. A little preparation goes a long way in turning your holiday into a truly refreshing experience.