Things You Can Do to Improve Your Sleep When Travelling

Many people have a hard time keeping a healthy sleeping schedule while travelling, however, getting some quality sleep is still achievable. These easy-to-follow tips will help you out.

Keep a consistent bedtime and morning routine

Whether you travel due to your business or personal plans, you know how accommodating to a new place can be tricky and challenging. Any type of travelling can really interfere with your routines and mess up your sleeping schedule. 

In the new environment, there are a lot of things you need to get used to and it’s not always an easy process. For instance, the streets in Japan are often very quiet, in Buenos Aires, you can’t have a dinner reservation before 9pm and in Sydney, most bars are shutting down at 11pm. This is why you might be tempted to change your whole routine to fit this new environment’s habits. However, try to stay on your own schedule no matter how hard it may get. This will help your biological clock stay in sync and allow your body to function properly. 

hike sleep travel

Stay active

This one might be particularly challenging to keep up with but it can really be helpful. Many people tend to neglect physical activity when they are travelling around a lot. This can especially have negative effects on people who are usually used to working out when they’re not travelling.

Your body seeks physical activity in order to function. Exercise is really important for both your physical and mental health. Plus, it can also positively affect your sleeping patterns. For these reasons you need to make it a priority to stay active even when you’re travelling. It doesn’t even have to be a hardcore workout routine. Simply introduce the physical activity by walking to certain places instead of going by car or public transportation. Go on walks with the people you meet and ask them if they have any recreational groups for some sports you might be interested in, and so on.

Invest in mattress toppers

One of the main reasons why people tend to get less sleep on the road is because of the lack of comfort of travelling. It is especially challenging if you’re travelling in your car. Sleeping in the backseat of your car isn’t the best way to get some quality sleep.

However, getting a good night’s sleep on the road isn’t mission impossible. If you plan on taking a nap during your trip or sleeping in places that might not be the most comfortable for any sleeping position, consider investing in mattress toppers. They are easy for carrying around, they don’t take much space and they can transform any spot into a comfy and cosy sleeping space no matter where you are. It will definitely help you to adjust to new changes coming your way by allowing you to rest your eyes and your body. 

Use a sound machine, app, or Spotify

Believe it or not, when it comes to troubles of falling asleep, the sound can be your best friend. Having to adjust to new places and their rhythm might be tough on you if you are, for example, not used to falling asleep in a loud neighborhood. On the other hand, you might be someone who can’t fall asleep if it’s too quiet.

Bringing a sound machine with you can be a huge lifesaver in these situations. Any kind of white noise playing in the background will help soothe your mind and make you fall asleep faster. In that case, you could also try watching some videos. There are so many genres and types of videos that have the purpose of helping people fall asleep. You will most definitely find something that suits you. If videos are not your cup of tea, you can always choose to make a Spotify playlist composed of all the songs you find soothing to your ear and listen to that when going to bed. 


Give yourself a break

Lastly, try not to be too harsh on yourself. Some of these strategies may not work immediately for you. You have to learn how to give yourself some time. You may even have to spend a few sleepless nights before getting some of these strategies to work for you. 

Be aware of your body and its needs but also give it time to adjust to a new place and the changes that come with travelling. Otherwise, by putting a lot of stress on yourself you will make it even harder on yourself to adjust and sleep well. All that pressure is just going to have negative outcomes and no benefits. Try to stay in touch with your feelings. When you’re feeling stressed on the road, consider doing yoga for beginners or even doing short meditation sessions. It will help you come back to your senses and remain calm. 


In conclusion, though it may seem impossible, there are ways you can improve your sleep even when you’re travelling on a tight schedule. Keep these tips in mind and you will be alright.