Between early flights, unfamiliar hotel beds and pillows, and jet lag that throws off your internal clock, getting quality sleep while traveling can feel impossible. But just because you’re away from home doesn’t mean you have to sacrifice rest.
Whether you’re heading out on a weekend road trip or a transatlantic flight, these tips will help you stay well-rested and energized—wherever your travels take you.
Stick to Your Sleep Schedule (as Much as You Can)
Your body thrives on consistency. Try to wake up and go to bed at the same time each day—even when you’re in a new time zone. If you’re traveling across time zones, gradually shift your bedtime and wake time by 30 to 60 minutes a few days before your trip to ease the adjustment.
Pack Sleep Essentials
Even if you can’t bring your own mattress, a few key items can make any space feel more restful:
- A travel pillow that supports your neck
- An eye mask to block out light
- Earplugs, noise canceling headphones, a white noise app or fan to drown out unfamiliar sounds
- A small lavender spray to help signal to your brain that it’s bedtime
- Your own pillowcase or organic travel sheet for a comfort boost and peace of mind
Create a Sleep-Friendly Environment
Hotels and guest rooms aren’t always designed with sleep in mind. Make your temporary bedroom more restful by:
- Turning off overhead lights and using lamps or warm-toned bulbs
- Closing blackout curtains (or using clips or hangers if they don’t fully close)
- Keeping the room cool—between 60–67°F is ideal for most people
- Unplugging electronics or covering any blinking lights
Watch What (and When) You Eat and Drink
Late-night meals, sugary snacks, caffeine, and alcohol can all interfere with sleep. Aim to finish eating at least 2–3 hours before bedtime, and avoid stimulants like caffeine in the afternoon.
If you’re craving something, a light snack with protein and complex carbs—like almond butter on whole grain toast—can help support sleep.
Move Your Body, But Not Too Late
Getting some physical activity during the day can help you sleep better at night—but try not to work out too close to bedtime. Intense exercise raises your heart rate, body temperature, and stress hormones like cortisol, which can interfere with your body’s natural wind-down process and delay sleep.
That doesn’t mean you need to skip movement altogether in the evening. Opt for gentler forms of exercise like a brisk walk, light yoga, or simple stretching. These can help release tension, support your circadian rhythm, and promote more restful sleep—without keeping you wired when it’s time to rest.
With a little planning and a few essentials, you can rest easy—on planes, in hotels, or wherever your adventures take you. Explore our line of natural, breathable sleep essentials here and sleep better, even far from home.
