Sleeping Tips for Travel

Sleeping Tips for Travel

Getting enough sleep when you travel is a real challenge. You want to explore new places and experience different cultures, but the jet lag and sleep deprivation is keeping you from enjoying yourself.

Today, I am going to discuss a few sleeping tips to help you make the most of your extraordinary trip. You spent a lot of time planning your trip and desperately want to follow your agenda. Still, neglecting your need for sleep is not the answer.

Traveling will most likely disrupt your sleep, but let’s talk about ways to make a quick recovery so you can enjoy your time in a foreign land.

Adjust the Clock Ahead of Time

A few nights before your trip, try to orient yourself to the clock of the country where you plan to travel. Falling asleep at a new time will not be easy at first. Still, it’s better to be a little bit out of it in the comfort of your own home rather than the first few nights after you reach your destination.

You’ll be thankful that you’re a little bit ahead of the game.

Sleep Accessories

Sleeping on a long international flight is tricky. Even the calmest of people begin to lose their temper and reach new levels of irritation. Invest in earplugs to block out the sound and an eye mask to shield you from the light.

A neck pillow and blanket may help you feel a bit more comfortable despite the inability to fully stretch out on your airplane seat. You can also use these when you touch ground because you’ll be seriously jet-lagged! Ask yourself, "What is my pillow doing for me?" If the answer is, "Not much," then it's time for a change. Finding comfort and pain relief is critical in travel situations

Sound machines also work wonders. Instead of hearing chatter, birds, and car horns, you’ll be lulled to sleep with ambient noise. There’s nothing worse than being awakened from your dreamy slumber by a loud, unsettling noise.

Local Mindset

After a short nap, force yourself to stay up until the local clock reflects that it’s a normal hour to go to bed. It’s really difficult to go against your internal clock. When your body begs for sleep, it’s tough to fight against it.

Still, you’ll have an easier time adjusting to the new time zone when you stay awake during sunlight hours. Eat, rise, and fall asleep like a local. Exercise can also make it easier to fall asleep. Go for a brisk walk around town. The first day will probably be the worst!

Cut Yourself Some Slack

You probably won’t be able to adjust right away. After all, you’re not superhuman! There will probably be a full day and night when you’re completely off kilter. You’ll be tossing and turning all night and snoozing during the day.

Try to accept that this is the way the human body works. When you’re planning your trip, allow for a few days of sleep. This means you won’t be able to go to all of the museums, beaches, restaurants, etc. in the first few days. You’ll get to some of it, but not all of it. Try to avoid rigid schedules, as they may be a cause for disappointment.

You won’t have much fun if you’re walking through the streets like a zombie. When sleep is the only thing on your mind, let yourself rest!


I hope you find these tips useful for your next big trip. Make a solid effort to adjust to the local time zone by switching your clock a few days before your scheduled trip.

Adopting the mindset of a local when you eat your meals and fall asleep may help you beat your jet lag. Still, sometimes you can’t fight it and just have to sleep. Sleep accessories may help you get your much-deserved sleep! After all, you’ve come a long way.

Once you’re well rested, you’ll be able to fully enjoy your trip. Safe travels!

Annie Foley

P.S.  Need a pillow that cradles your body and eliminates tossing and turning? Look into our Body Support Pillow with Removable Cover







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