Traveling can open the door to exciting new experiences. Whether you’re visiting museums in Europe or relaxing on a beach in Mexico, a trip can be the highlight of the year.
But if you’re not sleeping well, travel can quickly become exhausting. Difficulty sleeping while traveling—both in transit and at your destination—is very common.
Jet Lag
One major cause of disrupted sleep is jet lag. Crossing time zones can throw off your body’s internal clock, called the circadian rhythm, which regulates your sleep-wake cycle. This internal clock makes you feel tired in the evening and alert in the morning. Abruptly changing time zones can disrupt this rhythm, often taking several days to adjust so that you feel tired at night and alert during the day.
Changes to the Schedule
Travel usually brings changes in daily routines. On vacation, you may relax more, exercise less, and eat and drink differently than at home. For business travel, evening meetings and events can alter your schedule. These disruptions can make it harder to fall asleep and maintain a regular sleep routine while traveling.
Sleeping in a New Bed
Sleeping in an unfamiliar bed can interfere with rest. Most people experience worse sleep on the first night in a new bed or room. Sleep typically improves after that first night, but you may feel slightly sleep-deprived for a few days.
Is Disrupted Sleep a Problem?
Not sleeping well while traveling can leave you exhausted and affect your enjoyment of the trip. Short-term sleep deprivation can cause daytime drowsiness, brain fog, irritability, and low mood or energy. Frequent sleep disruptions from travel can also contribute to longer-term sleep difficulties.
How to Sleep Better
Whether your trip lasts a weekend or a week, getting better sleep is key to enjoying your time away. While there’s no magic cure for sleepless nights, these tips can help minimize sleep disruptions:
- Reduce stress: Plan your trip early to avoid last-minute stress, which can make it harder to sleep.
- Travel during the day: Avoid overnight travel if you have trouble sleeping on planes or trains, even if it shortens your time at the destination.
- Use an eye mask and earplugs: Minimize light and noise distractions to help you fall and stay asleep.
- Don’t over-schedule activities: The first 48 hours can be tiring. Prioritize rest so you have energy for the rest of your trip.
Sound Sleep Medical
These tips can help you sleep better while traveling. For more advice or to learn why you’re not sleeping well, consult your local sleep experts at Sound Sleep Medical.
