On The Go Sleep Tips

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5 Essential Tips for Quality Sleep While Traveling

I used to think travel was about getting away from the day-to-day and making time to relax. However, I’ve been on a few short trips this year, and I’ve realized I don’t always come back feeling refreshed.

The whole process of going on a vacation takes a lot of planning and effort that can cause added work to life. When I’m traveling, I worry about the cats at home and my usual responsibilities. The biggest thing my vacations disrupts is the quality and quantity of sleep I get. My whole routine is thrown off, and I am not used to the change in sleeping conditions. To make my trips more sleep-friendly, I’ve come up with a few tips for travel. 

Stick to your Schedule

Going on vacation usually means staying up late and sleeping in without an alarm. While this is one of the best parts of vacation, it can throw you off during the day and when you’re trying to sleep. Don’t try to stick to your normal sleep hours exactly, but keep a consistent sleep schedule for your vacation every night. This will keep your internal clock on track and make adjusting to new time zones easier as well. 

Pack for Success

Bring the items that you like to use in your nightly routine. A comfortable pillow, a travel sound machine, and an eye mask are all things I like to bring with me. These small comforts can make a big difference in your sleep quality.

Bedtime Routine: To Go

Carry some of your regular bedtime routine rituals into your on-the-go bedtime routine. For me, that looks like: 

  • Bringing the book I’m reading
  • Trying to avoid bright, overhead lights
  • Taking a warm shower before getting into bed for the night

Keep your typical bedtime rituals in place to help your body know it is time to fall asleep.  

Stay Active

Staying active while you’re away helps regulate your sleep-wake cycle. I like going on morning walks to get some morning sunshine too. I also look for new workout classes that I can try when somewhere new. You’ll feel better at the end of the night when you keep yourself moving. 

Keep Hydrated

Dehydration always gives me annoying headaches when I wake up and try to fall asleep. Keep a water bottle handy, especially if you’re traveling to a dry or high-altitude location. Staying hydrated helps you feel better overall throughout the day (especially if you’re indulging in more alcohol than normal!). 

At the end of the day, you might not have the same quality of sleep during travel that you’re getting at home. But if you stay mindful about your on-the-go sleep you can get closer. 

Sweet dreams and safe travels!