Travel insomnia is the not-so-glamorous side of exploring the world, and it’s more common than you’d think. For some reason, our bodies don’t always cooperate when we change time zones, swap familiar routines for hectic travel days, or try to sleep in an unfamiliar bed. The good news is, there are simple ways to trick your body into resting, so you can spend your vacation days sightseeing instead of yawning into your morning coffee.
Why Travel Wrecks Your Sleep
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Travel does a number on your body in more ways than one. Jet lag is the usual suspect, with your internal clock stubbornly clinging to home time while your destination says otherwise. Flying east tends to be the hardest to adjust to, and it usually takes about a day per time zone crossed to sync back up. But jet lag isn’t the only thing that keeps travelers awake.
Travel fatigue plays a role, too. Long days in airports or cars, endless sitting, dry air in pressurized cabins, and the stress of delays or lost luggage can leave you wired and uncomfortable. Plus, dehydration, bloating, or an anxious mind mean that sleep doesn’t stand much of a chance. Then there’s the “first-night effect,” where your brain stays partly on alert in new environments, even in a cozy spa resort.
Prep Like a Pro Before You Leave
You don’t have to wait until you’re jet-lagged and cranky to fight back. A little planning makes a big difference. Adjust your bedtime gradually in the days leading up to a long-haul trip. Some travelers even try gadgets like the Lumos Smart Sleep Mask, which uses light flashes to help shift your body clock faster.
A few simple items can also help. Pack an eye mask, earplugs or noise-canceling headphones, and a supportive travel pillow to make flights or hotel stays more comfortable. If you’re a CPAP user, check into portable machines so you can stick with your routine. And don’t underestimate the power of snacks. Keep them light and avoid caffeine or heavy meals within a couple of hours of bedtime.
Master the Art of In-Transit Sleep
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Sleeping on planes or trains is tough, but not impossible. Comfort is half the battle, and using your travel pillow or a foot hammock can reduce aches and pressure.
Light control is another game-changer. Sunglasses can help delay sleepiness until you’re ready, and once you want to doze, blocking out light with your mask helps your brain kick into melatonin mode.
Speaking of melatonin, some people swear by melatonin supplements for short-term help, but check with a doctor before using them. Prescription sleep meds and newer options like Dual Orexin Receptor Antagonists or DORAs exist, though they’re best reserved for specific cases and not mixed with alcohol.
Reclaim Your Nights on Vacation
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Once you’ve landed, sync up with the local schedule as quickly as possible. If you arrive early in the day, fight the temptation to nap for hours. Instead, keep moving until evening so your rhythm realigns faster.
Make your room as sleep-friendly as possible. Lower the thermostat to somewhere between 19 and 21° Celsius, use safety pins to keep curtains closed, and pick a quiet room away from elevators if you can.
Stick to your home bedtime routines, even if it’s just sipping a caffeine-free tea or reading a few chapters before lights out. Save the bed for sleep instead of scrolling on your phone or binge-watching shows.