Travelling can be highly rewarding, but there’s no doubt about it—long hours on the road and jetlag can seriously hinder getting a good night’s sleep. Whether you’re staying in a hotel or spending the night on a friend’s couch, a little preparation goes a long way. Here are our tips for getting a better night’s sleep while travelling:
1. Book Smart
If you’re staying in a hotel, check out photos of the guest rooms before you leave. Look at the hotel website and check out its TripAdvisor reviews. See if your hotel is under renovation, if there’s construction nearby, or if it’s close to a busy street or noisy airport. Request a room in the quietest section of the hotel for example away from any bar or restaurant areas, entrance ways or lifts.
2. Pack Smart
If you’re staying with family or crashing on the couch, obviously you can’t change where the bed is going to be. However you can pack smart by bringing your own pillow for comfort or your own bedding to make you feel more at home.
Bring an eye mask and ear plugs – they’re essential for blocking out any unwanted noise and light on aeroplanes, in hotels, and just about anywhere else you need a good night’s sleep. If you’re restricted on luggage space consider a travel pillow instead of your normal pillow as they’ll take up much less space and can help you sleep throughout your journey.
3. Bring your favourite comforts
Don’t forget the creature comforts that will help you relax and feel at home. If you hate walking barefoot on cold floors, pack your favourite slippers. If you enjoy a cup of tea before bed every night in your favourite mug, bring it along. If you love falling asleep to music, make sure you’ve downloaded your favourite tunes onto your phone. Anything to ease the feeling of being in a new environment and make you feel more at-home will help you get a better night’s sleep.
4. A relaxing scent
For many people, scents and fragrance are important. An annoying or overbearing smell such as an unfamiliar washing powder can throw you off and make it difficult to sleep. We suggest bringing along a lavender pillow spray or a travel bottle of your favourite scent to create a calming atmosphere that will help you fall asleep faster, sleep better and wake up refreshed.
5. Adjust to new time zones early on
It is important to adapt yourself to your new time zone as soon as possible to avoid jet lag. If you are able to, we recommend to gradually adjusting your sleeping habits to your destination’s time zone several days before travelling. It may take your body a little while to adjust, however daylight can help reset your internal “clock.” Try taking a walk as soon as you get up in the morning because the exposure to sunlight will help your brain adjust to the new time zone.