The Only Guide You Need to Sleep Well on Vacation
Do you sleep well on vacation? Some of you might say yes, and others might struggle to get great sleep while traveling, much like I do! Travel can be stressful, you may have jet lag, or could be sensitive to light or noise. After years of domestic and international travel, I’m sharing my top tips to help you sleep well on vacation.
Accommodation Location
The location of your accommodation can either help or hinder whether you sleep well on vacation.
Hotel Tips to Sleep Well
- Ask for a room on a higher floor so you will be away from any bars, restaurants, or street noise.
- Request to be far away from the elevator to not hear that ding all night long.
- Book a room in a hotel a little bit off the main street or thoroughfare. A side street or a few blocks from the hub of a city can help cut down on noise a ton!
Airbnb/Vacation Rentals Tips to Sleep Well
- Use my last tip above to research the location as much as possible and try to find a quieter area that’s still convenient to things to do.
- If the unit is a condo or apartment, look for one that faces a courtyard instead of the street.
- Ask questions & read reviews! Did you know you can message the host before booking on Airbnb? I also read some of the reviews to get an idea of location and noise.
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Noise Control
Help control the noise around you so you can sleep well on vacation. There are two things I primarily use:
White Noise
- Download an app to your phone that allows you to play white noise, or any noise you like, to help cover outside noise. I use an app called Rain Rain.
- A travel sound machine is another good option. I primarily use this when traveling with my child, but have also taken it on “adult” trips.
- Tried and true, good old ear plugs are also an option for blocking noise whether it’s from the street or a snoring companion. I just purchased these earplugs and really like them (I have small ear canals so it’s hard to find a pair that’s easy to put in my ear and are also comfortable – these are great!)
Hello Darkness
One of the things that really hinders my ability to sleep well on vacation is a bright room at night or early in the morning.
Eye Mask
- This is a must have for me at home and when I travel. I have used my eye mask on planes, at the hospital, at accommodations, and more.
Black Out Curtains
- Check to see if your accommodation has black out curtains. Just be careful not to keep it too dark once you catch up on sleep as it can hinder your circadian rhythm.
Darkness Hack
- I’ve used beach towels or blankets to throw over curtain rods to help filter light if absolutely necessary.
Jet Lag
The dreaded jet lag is always a concern when traveling over time zones. I can’t say that I have it all figured out to make jet lag go away, but I do have a few tips that can help.
Jet Lag Tips
- Try to wait to go to sleep until a normal bedtime hour. This can be really hard to do, but will regulate you to the new time zone a bit more.
- Get out in the sunlight during the day to keep your body awake and aware that it’s day time.
- Use an app called Timeshifter to help adjust your sleep at home to match the upcoming time zone before you even leave.
Comfort
Hotel and Airbnb beds can either be the perfect level of comfort, or leave you hoping for more. Try these tricks below to up your comfort level.
Pajamas
- Bring and wear what makes you most comfortable! Pack an option for the possibility of being either hot or cold.
Pillows & Blankets
- If you like to sleep with extra pillows, or get cold easily – ask your accommodation for extra items. Most places are more than happy to oblige.
- Check before you book your place to stay to see whether or not they include air conditioning. This will not matter as much in some seasons, but could be a huge deal for the summer months or in warm climate locations.
Nutrition & Hydration
I know, no one wants to hear about nutrition on vacation, but it can definitely be a contributing factor to how you sleep!
Nutrition on Vacation
- Fit in at least one meal a day that contains fruits and vegetables to make sure your body is getting the nutrition it needs.
- Add some some vitamins and probiotics to your bag and take them while away (as long as your doctor recommends this).
- Most importantly – stay hydrated! I bring a refillable water bottle on every trip and fill up any chance I see water, as long as it’s safe to drink water in that country. Alternatively, stock up on bottled water on your first day there and make sure to put a new one in your daypack each night.
- I’m not a nutritionist or doctor but I swear Liquid IV helps replenish your electrolytes and gives an extra hydration boost.
- Take a break from the night caps. I’m a huge fan of a good glass of wine or beer, but taking a night or two off from the drinks will let your body get proper rest.
Sleep Well on Vacation - Final Thoughts
Hopefully these tips will help you get some shut eye on your next trip. I have one more trick up my sleeve to help me sleep if all else fails.
Melatonin – I use this to try to help me sleep on a flight (that’s a whole other issue and almost never happens). It’s also helpful the first few nights of the trip to help fall asleep and to get your body regulated.
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