Travel Friendly Sleeping Tips
ravel is exciting. New places, new food, new experiences. But sleep while traveling is often not as enjoyable. Different beds, unfamiliar sounds, busy schedules, and time zone changes can easily affect your rest. The goal is not perfect sleep. The goal is better sleep. A few small habits can help you relax more easily, fall asleep faster, and wake up feeling refreshed wherever you are.
Keep a Simple Night Routine
Your body feels calmer when it knows what to expect. Even in a new place, try to keep a few bedtime habits the same.
Wash your face the way you usually do. Change into comfortable pajamas, ideally the ones your body already knows. Read a few pages, listen to quiet music or a podcast, or do gentle stretches.
These small steps tell your brain the day is ending. Even in a hotel or guest room, a familiar routine helps you relax. Try to go to bed and wake up around the same time each day. It does not have to be exact. Keeping your schedule close to normal helps your body adjust faster.
Pack a Small and Familiar Sleep Kit
To improve sleep while traveling, bring a few comforting items you routinely use at home. For instance, a high-quality, soft, and breathable Mulberry silk sleep mask to replace the complimentary synthetic or rough-textured ones provided at the hotel.
If space is not a concern, bringing a familiar pillow can quickly help you feel at ease. If it's impossible to fit a pillow in your luggage, bringing along a silky-smooth silk pillowcase or bamboo pillowcase can remind you of the softness and scent of home.
If you are sensitive to noise, don’t forget to pack noise-canceling headphones or earplugs.
Eat and Drink Light in the Evening
Food and drinks affect your sleep more than you might think. Heavy meals, late dinners, or extra coffee can make it harder to rest and leave you feeling uneasy.
Try to eat dinner a couple of hours before bed. Keep caffeine to the morning or early afternoon. Alcohol might make you sleepy at first, but it can disturb deep sleep later. Stay hydrated during the day, especially on flights, but reduce drinks right before bed so you do not have to wake up.
Set Up a Comfortable Sleep Space
Make the room feel comfortable for you. Keep it slightly cool or warm, depending on the weather. Close curtains or blinds to block light. Adjust pillows to support your neck and back. If the mattress is too firm, fold a towel under the sheet for extra comfort.
Combat Jet Lag
If you are traveling across time zones and struggling with jet lag, we have a detailed guide on the topic. You may find our article "Tips to Overcome Jet Lag Naturally and Effectively" helpful, where we share simple tips to help your body adjust faster and improve your sleep while traveling.
