Last updated September 14, 2025
Ensuring that you get quality sleep while traveling is important. Whether for business or leisure, feeling rested will make all the difference. But getting good sleep while traveling proves easier said than done. Oodles of distractions and obstacles often stand in the way of a good night’s rest.
From changing time zones to strange environments, getting quality sleep while traveling becomes challenging. And as a result, it is important to know some travel tips that will help you attain the rest you need. With this in mind, the following offers some great travel tips designed to help you sleep while traveling.
1. Comfort Is King
As a starting point, your sleep environment must be conducive to quality sleep. Besides making sure you have a comfortable bed, mattress and pillow, other items are also important. Your room temperature should be set at a level that promotes good sleep.
Likewise, the right sleep attire may also make a difference. In some cases, you may even choose to bring some items from home to enhance your sleep while traveling. In any case, making sure your sleep environment is comfortable is something that should always be considered.
2. Don’t Forget to Accessorize!
Sleep accessories help promote better sleep while traveling. Sleep masks are helpful when accommodations have poor light control or when trying to maintain a sleep schedule. Likewise, earbuds block out noise that might interfere with quality sleep.
In addition to facilitating better sleep after arrival at your destination, these accessories also help during travel. Whether on a plane, train or another form of transit, sleep accessories often come in handy.
3. Sweet Sounds of Sleep
There will be times on your vacation when noise and other distractions hinder your opportunity to sleep. Children crying on airplanes, loud guests next door, and even strange appliance noises will prevent you from getting quality sleep.
As a result, investing in noise-canceling headphones are a worthwhile endeavor. Likewise, some music apps and streaming services now have sleep melodies to help you sleep while traveling. These strategies, as well as “white noise” soundtracks, prove quite helpful when traveling.
4. Easing into Sleep Through Relaxation
Meditation retreats and mindfulness exercises are appreciated as a central aspect of wellness. These practices offer many health benefits. They also promote quality sleep. Through pursuing meditation and other relaxation techniques, you will find that your level of stress and anxiety will diminish.
These techniques will greatly improve your ability to sleep while traveling. Especially if you are prone to worry. Many resorts will refer you to guided meditation classes in the local community. This is a great way to invest in your own wellness while also encouraging better sleep.
5. Let Light Be Your Guide
The use of light is important when it comes to getting quality sleep while traveling. This is especially true if you are traveling to a different time zone. In these instances, exposing yourself to sunlight during the late morning and early afternoon hours is recommended. This helps “reset your circadian rhythm” so that your sleep in the evening will be better.
In contrast, avoiding sunlight at other times of the day helps you get quality sleep at night. Ask your travel destination about light-blocking curtains and blinds before you book your accommodations. In fact, some wellness destinations even include lighting systems in their rooms now to facilitate better sleep.
6. Get Into the Local Vibe
It’s important to get on the local schedule quickly. In most cases, this means suffering through your first day or so with a case of sleep deprivation. Using the other tips provided, it’s best to shift your schedule immediately to your destination’s timetable.
This will allow you to get better sleep while traveling efficiently. And it will minimize the time you struggle to get quality sleep. For most travelers, this is accomplished within 48 hours of arriving if they adopt local time zones immediately.
7. Follow the Two-Day Rule
Generally, it takes one to two days for travelers to achieve better sleep while traveling to new time zones. Therefore, if your travel takes you to a destination for two days or less, then it is best to maintain your prior sleep schedule. Using brief naps may be a good strategy in order to achieve adequate rest at times.
Exercise provides a stimulating activity that boosts alertness for a period of time. By using these techniques and keeping your regular sleep schedule, you will be happy on your return home.
8. Heat Things Up for Better Sleep
Many travelers fail to realize that they may also use heat to get quality sleep when abroad. Heat stimulates the brain and body, encouraging alertness. Therefore, several activities work well during the morning hours to help reestablish a wake-sleep schedule. For example, a hot shower and a hot tub accomplish this task quite well.
Morning exercise also heats the muscles and your core temperature, stimulating alertness. Many wellness resorts facilitate this through fitness boot camps and other programs. By employing these methods, you will quickly attain better sleep while traveling.
9. Plan Your Sleep Ahead
Planning how you will approach sleep while traveling helps you attain quality sleep as well. For example, if you know how your sleep schedule will need to shift, then you may start this process beforehand. Moving your sleep times in the appropriate direction gives you a head start. In turn, this will make adjusting to a new time zone easier and less challenging.
As with many things, a little anticipation and planning goes a long way.
10. Consider Sleep Aids If Needed
Ideally, other measures to promote quality sleep while traveling is the preferred approach. Be that as it may, sleep aids and medications may be necessary considerations. Melatonin is a more natural sleep aid because it is normally produced in the body.
By taking this during the day, melatonin has been found to help jet lag and assist with sleep at night. Other sleep aids may also be tried but many have side effects. Be sure to check with a physician before deciding if this is a good strategy for you.
Snapshot Summary
Getting quality sleep while traveling doesn’t have to be complicated. Create a comfortable environment with the right temperature and accessories like sleep masks or noise-canceling headphones. Use light exposure to reset your circadian rhythm, adopt local time schedules quickly and try relaxation techniques to reduce stress. For short trips under two days, stick to your home schedule. Plan ahead, consider natural aids like melatonin if needed and prioritize rest for better adventures.
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