As rewarding as traveling to a new destination can be, you have to expect that your sleep quality might suffer a bit. After all, you’ll be sleeping in a new bed in a new place, and you may have even crossed a few time zones. But, Martin Reed, certified clinical sleep expert and founder of the Insomnia Coach, offers a great piece of advice right out of the gate: “Don’t put any additional pressure on yourself to sleep like you would if you were going to be sleeping in your own bed,” he says. “As soon as we put pressure on ourselves to sleep, we immediately make sleep more difficult.” That said, the following tips can help you get your best night’s sleep, just about anywhere in the world!
RELATED: How to Zip Through Security and Save Tons of Time
1. Sync up with the local time zone
Traveling across time zones throws off your body’s circadian rhythm, aka the internal clock that signals to your brain when you are sleepy or wakeful. The result? Your sleep will suffer. Reed recommends adjusting to the local time zone as soon as you arrive. “This might mean staying awake all day, or going to bed as soon as you arrive,” he says. “It’s important to bear in mind that it will take a few days for you to adjust, so don’t be surprised if your sleep suffers in the short-term or if you feel more fatigued than normal for a couple of days after arrival.”
2. Do your homework
“Your body doesn’t always respond well to sleeping in an unfamiliar place,” says Reed. To get optimal sleep, you’ll need a cool, dark and quiet place. Do your research to find out if your accommodations are located near a busy street, transportation center or nightlife area. At check-in, request a room away from elevators or any other part of the hotel that could make for a noisy evening. Ask what kind of mattresses and bedding they have. While service and location are important, so are the sleeping arrangements. In fact, one study found that a comfortable bed is the most important feature when booking a hotel room. Before you book, check online hotel reviews on sites such as Travelocity to hear what other travelers’ experiences were like at a particular property.
3. Stick with your typical wind-down routine
Humans are creatures of habit. Research shows we must send signals to our bodies that’s it’s time for sleep. Try to stick to a routine every night to help train your brain to recognize when it’s time to wind down for the evening. Have supper at the same time, do the same activities at night and go to bed at the same time. When you stick to a routine, your brain ultimately will understand that it’s time to shut down for the night, helping you to fall asleep more quickly.
4. Resist scrolling through your phone right before bed
If scrolling through social media and sending text messages is part of your nightly routine, you might want to reconsider. “Screen time before bed should be limited for two reasons,” Reed says. “First of all, when we are using an electronic device, we are keeping the mind active and this can make it harder for us to wind down and prepare for sleep. Secondly, the blue light that is emitted by the screens can suppress melatonin—an important sleep hormone.”
5. Travel with the right tools
Last but not least, pack the right sleep aides. “Eye masks can be helpful if your room doesn’t have blackout curtains, and earplugs and white noise machines can help mask environmental sounds that could interrupt sleep,” Reed suggests. Are you unable to sleep without your favorite pillow? If the answer is yes, bring it with you! The goal is to make your environment conducive for a good night’s sleep when there are certain environmental factors out of your control. It’s better to be safe than sorry.
The quality of sleep you get on your trip has a direct impact on your overall experience. Lack of sleep increases stress levels, affects your mood, and makes you groggy. Without proper sleep, you’ll be cursing yourself for getting the directions wrong or mixing up tour times, when in reality it’s not that big of a deal.
Lisa Smalls
Latest posts by Lisa Smalls (see all)
- How to Get Your Best Night’s Sleep Anywhere You Travel - December 12, 2018
Travelocity compensates authors for their writings appearing on this site; such compensation may include travel and other costs.
