When travelling, getting sleep can be a big challenge when you are navigating different time zones, unfamiliar beds, and lots of activity! A lack of sleep has the potential to ruin a vacation, so don’t let it! Here are my favorite ways to maintain a sleep schedule while travelling!
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Your Flight
When choosing your flight, consider when you will land and how easily you will be able to sleep when possible. In some cases, redeyes are a best-case scenario where you can attempt to sleep on the plane. If you know that you can’t sleep on planes, avoid them at all costs!
Navigating time zones
Sleep schedules can be hard to break. If you will be adjusting to a major time change and don’t want to deal with major jet lag, consider slowly working up to the time difference. Wake up and go to sleep 15 to a half hour earlier for the two weeks leading up to your trip.
Adjust your watch to the new time zone when you get on the flight!
As soon as you step onto your flight, adjust your watch to reflect the time zone you are travelling into. Doing this will enable you to time your sleep better, and you won’t arrive as disoriented!
Avoid Caffeine
Resist the urge to drink anything with caffeine during your flight and leading up to it. It may feel best in the moment, but it will only make falling asleep harder!
Push through your first day!
Try your best to stay awake and push through time changes. Jet lag can feel awful, and sometimes a catnap isn’t detrimental to your sleep cycle. However, if you are someone who has a hard time waking up from a nap and is easily tempted to keep sleeping, avoid napping!
Keep the hotel windows closed using hangers
Are there pesky lights outside of your hotel room window? Use pants hangers with clips to fasten the curtains together and ensure that your room is completely dark! This hack has saved me so many times when staying in a major city or in a room that is underneath a floodlight.
Sound machines and Melatonin
Sometimes, the hotel fan just isn’t loud enough. My husband loves this little portable Sound Machine from Amazon! It travels everywhere with us, and we have purchased more for our family members!
If you need a bit more help, many people utilize melatonin to fall asleep. (Use at your discretion or after consultation with a doctor, and carefully follow all directions)
Wear Compression Socks on the Planes
Compression socks are the unspoken hero of my vacations. The added support from compression socks can make your legs feel more comfortable during a flight. This is especially beneficial if you’re prone to fatigue or heaviness in your legs. The snug fit can also provide a sense of security, making your flight more pleasant. On long walking days, I find that when I wear my compression socks, my legs twitch less at night and feel more relaxed, which allows me to sleep better.
When selecting compression socks for travel, look for a pair with a comfortable fit and a suitable compression level. Many socks have a compression rating measured in mmHg (millimeters of mercury). A moderate level of compression (15-20 mmHg) is often recommended for travel. If you’re unsure, consult with a healthcare professional for advice tailored to your needs. My favorite brand is Bombas!
Try some noise-canceling headphones
Whether you want to sleep on a noisy airplane or at a rowdy hostel, noise-cancelling headphones can allow you to get much-needed shuteye despite the sounds and distractions around you. Without the noise, many people find themselves not only falling to sleep more quickly, but having better quality of sleep.
