6 Tips for Getting Restful Sleep When You Travel

Whether you are traveling for business or enjoying a well-deserved vacation with friends or loved ones, it can be difficult to get the quality rest you need while you are away from the familiarity and comfort of your own home and bed.

However, it is very possible to get refreshing, rejuvenating sleep during your travels so you can be at your best and enjoy yourself thoroughly. Simply follow any combination of these six tips from the Huffington Post to make sure you get great sleep no matter where your travels take you this summer.

6 Tips for Getting Restful Sleep When You Travel

Plan your travel days, and use them exclusively for traveling, resting, and adjusting to time zone changes.

No matter where you are going for your trip, you’ll probably have to endure tiring travel in a car or on a plane to get to your destination. To stay adequately rested, it’s important that you plan out your travel days and then use them just for traveling and resting up before you embark on vacation outings or business meetings. Reserving your travel days for extra rest can help you adjust more quickly to any time zone changes you encounter so you experience less sleep disruptions.

Stick to the same bedtime routine you follow at home, and bring your favorite relaxing comforts along on your trip.

A healthy, consistent bedtime ritual is key to getting good, quality sleep no matter where you are. If you don’t already have a bedtime routine, you should develop one that works for helping you unwind and relax before your trip, and then stick to that routine every night. The National Sleep Foundation recommends these things for creating a healthy bedtime routine:

  • Try to go to sleep and wake up at the same time each day
  • Avoid screen time or bright lights in the hour prior to your bedtime
  • Make sure your sleeping environment is cool, clean, and quiet
  • Avoid napping during the daytime
  • Find a calming activity that relaxes you, such as a warm bath or reading a book, and do it each night before bed

Draw the shades and keep your room dark and cool to help lull you to sleep peacefully.

Your body naturally relaxes and prepares for sleep in the absence of light and stimulation. While you are traveling, make sure to draw your shades or curtains in your room to keep it dark and relaxing during your sleeping hours. It is also helpful to adjust the temperature of the room so it stays cool while you rest.

Indulge and have fun, but avoid eating too many heavy, unhealthy foods or meals.

When you are traveling or on vacation, you should certainly treat yourself to some fine cuisine. However, eating too many rich, heavy, or unhealthy meals can make you feel lethargic and can impact the quality of your sleep if eaten too close to bedtime.

Accept that your plans may change over the course of your trip, and be open and adaptive.

Sometimes unexpected occurrences can cause changes to the plans you created while envisioning your perfect trip. Be open to making last minute changes, and try to stay positive and stress free as you adapt. Stress can cause sleep disruptions, so understanding ahead of time that changes can occur will help you stay calm, enjoy your trip, and get the rest you need.

Unplug, recharge, and stay active.

Whenever you’re away from home for work or pleasure, try to stay active and avoid spending excessive time on your mobile devices or games. Physical activity each day helps you achieve better sleep, so don’t skip your workouts while you’re away from home.


Traveling to new destinations and making wonderful memories is a wonderful way to bond with family, friends, and colleagues. These tips will help you stay well rested and ready to experience and enjoy your travels.