How To Get Enough Sleep While Traveling On A Full Itinerary

Worried about how to get enough sleep while traveling on a full itinerary? Whether it’s the jet lag, or not having enough hours in the day, getting sleep when you travel is something most of us worry about!

Sleep is the secret ingredient to getting the most out of your travels.

But we’re not talking about getting a little bit of sleep here and there (aka, the old power nap). We mean the real deal, a full 7-9 hours of sleep, every single night. 

However, anyone who travels knows that this is way easier said than done. You’ve got so many things to see and do, and such a full itinerary, that sleep will just get in the way right? 

Well, not quite. Getting plenty of sleep will actually help you make the most of your time and experiences at a destination while traveling. 

Seriously, have you ever tried to do things on little to no sleep? You might be fine for a bit, but after a while, everything is a struggle!! 

Throw a new destination, a whole bunch of travel and some jet lag into the mix, and even the adrenaline from being in a new place won’t be enough to get you through.

Now that we’ve convinced you that you need to get a good night’s sleep every night while traveling, it’s time to break down how you can do so. 

Keep reading your way to a whole lot of rest and sweet dreams.

Make A Sleep Schedule, And Stick To It

Consistency is key, people! 

Going to bed at the same time every night and waking up at the same time helps to regulate your body clock. This is what helps you to fall asleep and stay asleep for the night.

When you’re not traveling, this can be pretty easy to do and all you have to do is stick to your sleep schedule during the week and on weekends.

When you are traveling, it’s a bit harder to stick to your regular sleep routine. You’re more likely to be staying up a bit later to enjoy the evenings, and getting up early to get into doing activities. Plus, your body clock may have to adjust to a different timezone.

While you can’t guarantee that you’ll sleep precisely during your chosen bed and wake up times, you can try to go to bed and get up around these times. For example, you might usually go to bed at 10pm and get up at 6am. But some nights on your travels, you might end up going to bed at 11pm. As long as you still wake up around 6am (and don’t sleep in until 9am), you will have had enough sleep to be able to function well the next day. Plus, you won’t have put your body clock too out of sync!

Likewise, if you need to adjust to a different time zone, try and stick to your chosen sleep times! Your body will adjust to a different 10pm and 6am, and it will be a lot easier to do so if you are getting your 7-9 hours sleep.

Check The Temperature Of Your Room

Did you know that your body requires an optimal temperature for you to be able to sleep well?

If you don’t get the temperature settings right, you end up tossing and turning all night.

The specific optimal temperature will differ from person to person. However, generally speaking, somewhere between 54 degrees Fahrenheit and 75 degrees Fahrenheit works well.

Avoid Certain Foods and Drinks In The Evening

Spicy meals or large meals right before bed can often make it hard to sleep. Why? Because they can cause indigestion (or an upset tummy!!) which is super uncomfortable. 

Of course, you want to actually enjoy the local cuisines where you are traveling. But instead of going all in for dinner, try having larger meals (and spicy foods) at lunchtime. Or, have small meals and light snacks throughout the day.

Alcohol and caffeine can also have an adverse impact on your sleep (we’re sorry to be such party poopers!) Try and stick to coffee in the mornings only. If you drink alcohol, avoid drinking too much of it, and try not to consume any around 2-3 hours before bed.

Wind Down First to Get Enough Sleep While Traveling

We get it, you’re traveling and busy taking in all the sights and sounds of your destination. 

But trust us, taking some time to totally chill and wind down before bed will help you to get a good night’s sleep. Whether you take 10 minutes or an hour, you will be better off for it. 

Our pro-tips for helping you to wind down before bed include:

• Spend some time sitting and reflecting on your day.
• Plan out your activities for the next day (making a plan or to-do list will stop you from waking up in the night to remember to do a specific thing the next day).
• Put your electronic devices away! The light emitted from mobile phones and laptops activates your brain, making it difficult to switch off and sleep well. 
• Meditate, because the breathing exercises help you to wind down and completely relax!

Exercise Regularly

Ok this should be super easy to do! Most of us tend to be moving lots while traveling.

Exercise is really great for your sleep. While a proper workout is best, any form of movement or light exercise (like walking lots) helps.

Basically, exercise strengthens your circadian rhythms. This promotes daytime alertness and helps bring on sleepiness at night. 

Other related factors include exercise triggering an increase in body temperature with a
post-exercise drop in temperature linked to better sleep. 

Regular exercise has also been linked to a better night’s sleep by decreasing anxiety and depressive symptoms.

Avoid Naps if You Want to Get Enough Sleep While Traveling

Yes, we all love a good power nap every now and then. But this can really impact on your sleep at night. 

Unless you’re a super sleeper who can nap during the day, and still sleep at night, avoid naps! Power through and let yourself sleep like a baby through the night instead.

Do you have any other tips for getting a good night’s sleep on a full itinerary? Share your thoughts in the comments below, and sweet dreams!