Have you ever been preparing for a big trip and you know you're supposed to be excited because you're going somewhere fabulous and you're going to have lots of fun. However, you have a little bit of a pit in your stomach because you're wondering if you're going to be able to get enough sleep when you're at your destination?
If so, you are in the right place
The same thing used to happen to me before I fixed my sleep problems and became a sleep coach. Now I know exactly what I need to do to help myself acclimate to my new surroundings so that I can continue to get those lush seven hours of sleep. In this blog post, I’m sharing my tips with you so you can do the same.
First, allow me to explain why sleep can be so lousy in a new place.
If you experience sleep issues when you are in a new location, I want you to know that you're not alone. You're experiencing what scientists call the "first-night effect".
Here’s what’s happening:
Because everything looks different, sounds different, smells different, feels different, etc., your body and brain are on edge. You go into protective mode and only half of your brain hemisphere shuts down when you go to sleep so that if there's danger, you can wake up quickly and protect yourself. It's a normal biological response (even though it makes for a lousy night’s sleep).
So if this happens to you the first night you are at a hotel, or someone's house, or at a resort, just know that it's normal and it's going to pass! The key is not to start to develop anxiety that you're going to have sleep issues for the rest of your trip. Usually it only takes a day or two to get adjusted so that your brain can completely shut down for sleep and you can get good rest again.
Now that we know what’s going on, we can better set ourselves up for sleep success using my tried-and-true tips.
5 Tips for Better Sleep While Traveling
1
Make It Feel Like Home
First, make sure your room resembles a little cave — just like I taught you to do at home. You want to make sure that it’s dark, cool, and quiet. The ideal sleeping temperature hovers around 65˚F, so go ahead and turn down that thermostat! It’s really going to help you sleep. (Read my blog about thermoregulation to learn more about body temperature and sleep here.)
Next, in order to adjust more quickly to your new space, I recommend personalizing and making it as close to your home environment as possible. Whatever you can do to mimic your sleep sanctuary at home is going to help your body to feel safe. Think of fulfilling a component for each of your senses: smell, sight, touch, taste, and hearing.
Smell
Try bringing a candle that you typically burn at home and burn it before you go to bed. You can also try diffusing some essential oils.
Sight
I recommend wearing a sleep mask to block out any light and visual stimulation.
(I love this one by Mavogel — it’s as soft as a T-shirt, has a hidden wire to customize the fit on the nose, and it’s super affordable!)
Touch
If you have room in your suitcase or if you're driving, bring your favorite pillow or even a blanket.
Taste
Be sure to pack food items you may not be able to get easily on-the-go, such as MUD/WTR (if you drink it as a coffee alternative in the mornings like I do), or any herbal teas you like to drink before bed.
Hearing
I recommend bringing ear plugs to block out any external noises. If you are female, make sure that you purchase gender specific earplugs, because most earplugs are made for males who are construction workers and they're going to be uncomfortable. I recommend buying foam earplugs, which are typically more comfortable.
You can take it a step further and purchase Bose Sleepbuds, which completely block out noise while you're sleeping. You can also program them to play sleep sounds and a meditation while you sleep. They're super comfortable because they're made of silicone.
Let’s take it a step further with noise
If you're staying at a hotel or resort, I recommend requesting your room be located in a quiet area of the facility. You want to avoid being by the restaurant or the front desk, or even the first floor, because those areas are usually high-traffic. Also, make sure that you're not situated by the vending machine, ice-maker, or elevator.
2
Get Some R&R
Yes, I want you to actually get some rest while you're on vacation!
I know it can be tempting to pack your agenda with sight-seeing, hotspots, and restaurants, but make sure you add in some time to actually rest. That way, you're not pushing your body into a state of over-tiredness. If your body becomes overtired, it’s going to start producing cortisol (the stress hormone) to keep you awake, which is counterproductive for sleep.
So go ahead and book that spa treatment, get a manicure, grab a good book, and sit by the pool or the beach and just relax.
3
Balance with Exercise
Now, I don't want you sitting on your bum your entire vacation. Make sure you continue to exercise. Exercise is so important when it comes to sleep because it helps your body to clear cortisol.
If you are traveling west to east
I recommend exercising in the morning because that's actually going to help energize you. Exercise helps your body to release some cortisol and then the cortisol starts to plummet the rest of the day. So it's going to give you some nice energy when your body probably wants to be sleeping.
If you are traveling east to west
If you want to stay awake a little later, I recommend scheduling your exercise for later in the day so you get that nice little boost of cortisol later on. This is going to help to keep you awake later in the day so you can enjoy some nightlife.
4
Monitor Your Alcohol Intake
I don't know about you, but I do tend to drink a little bit more alcohol when I'm on vacation. So that’s one thing that we both need to be careful about, because alcohol is a sleep sabotager.
Here are just a few ways it disrupts your sleep:
It inhibits your REM sleep — preventing valuable cognitive repair from taking place
It dehydrates you — sending your body into a state of cortisol production since body thinks there must be some danger, as you’re not drinking water to solve the problem
It spikes your adenosine* levels — making you feel really sleepy at first but then rebounds as the levels bottom out, causing you to feel wide awake
*Adenosine is a chemical that connects to neurons in the brain and inhibits brain function.
So do yourself a favor and quit drinking a good three hours before you plan to go to bed and remember to drink tons of water.
(You can learn more about how alcohol impacts your sleep in my blog post here.)
5
Stay Hydrated
Speaking of drinking lots of water while imbibing, make sure that you continue to drink enough water throughout the day. Dehydration can lead to a sleepless night, so the surest way to set yourself up for success is to ensure you’re plenty hydrated throughout the day.
Your goal should be to drink half of your body weight in ounces every day. This is especially important if you're flying, as the cabin is very drying and can dehydrate you very quickly, or if you're staying in an arid environment like Phoenix or Vegas.
You Deserve a Restful Vacation
I hope that these sleep tips allow you to enjoy your next vacation to the fullest. You deserve to take a break and enjoy yourself and you deserve good rest, too.
If you're struggling to get rest even when you're at home and you need some help, I would love to chat with you. You can schedule a free 30-minute discovery call and let’s work through it together →
For more tips, you can read more articles on improving your sleep in my sleep blog.
My mission is to help you get the rest you deserve to be your best.
Sweet Dreams
Kelly Murray is a certified sleep coach and an award-winning pediatric sleep consultant based in Chicago offering sleep coaching services nationwide.