How do you get good quality sleep when you travel?

Are you looking forward to a vacation soon? If yes, then don’t forget to prepare well before you leave. You should always pack your essentials such as your passport, phone charger, and travel documents. And when it comes to sleeping, you should also take note of some important things.

When traveling, you might want to stay at hotels or hostels instead of staying at home. This means that you’ll have to sleep somewhere else. But where exactly should you go? How do you get good quality sleep when you travel? You dont want to be struggling to wake up on time on your travel right. 

The Myths and Realities of Sleep During Travel

  • For decades, people have believed that sleeping during travel would reduce their risk of catching a cold or getting too much sleep. But studies now show that even though less sleep may result in fewer aches and pains, a good night’s sleep is still vital to maintaining a healthy body and mind. In order to restore itself, the body undergoes four distinct stages of sleep. Stage one is light sleep, while stage two is disengaged from your surroundings and is a great time to relax. And lastly, stage three and four consist of deep, dreamy REM sleep, which are the most restorative stages of sleep.
  • Several myths have surfaced over the past few decades, but experts at the National Sleep Foundation have identified the most prevalent ones. These false beliefs are common but potentially harmful to your sleep. As a result, they are a great source of unhelpful information. By following these simple tips, you can ensure that you get enough rest. And, by avoiding these common myths, you’ll be better able to get a good night’s sleep during travel and can also recover from an all-nighter.
  • Another common myth is that sleeping is necessary for good health. This is simply not true. It’s impossible to sleep properly while traveling. While we’re awake, our brain remains active and is engaged in many tasks. We undergo various stages of sleep and our brain activity changes as we move through different stages. In rapid eye movement (REM) sleep, for example, our brain activity ramps up to a level similar to ours when we’re awake. This is an important part of the importance of sleep.

Here are 6 tips for better sleep when you travel.

1. Pick the Right Hotel

The first thing is to pick the right hotel. However, if you know what you’re doing, then you can find a great place. There are two main factors that you need to consider: location and price.


You will be spending most of your time in this hotel room. So, make sure that it has everything that you need. For example, does it have Wi-Fi? Does it have an elevator? Is it close to public transportation? These are just some examples of what you should look for.


The next factor is how much money you have. Don’t spend too much on accommodation. Instead, choose a budget option. Of course, you can always ask for discounts from the hotel.

2. Choose Your Room Well

Now that you’ve picked the right hotel, it’s time to choose your room. For instance, does it have a closet? Do you have enough space? What about lighting?

Not only your room, but check that you are sleeping on a comfortable mattress. Always check that the mattres provided to you at the hotel is a soft or firm mattress. All these are essential features that you need to check. 

3. Prepare Yourself Before Going To Bed

Now that you’ve chosen your room, it’s time to start preparing yourself. First off, you should turn off your phone and TV. Second, you should remove any stressors from your life. Third, you should relax by listening to music or reading a book. Finally, you should set up your bed properly.

4. Get Some Rest

Once you’ve prepared yourself, it’s time to rest. You should avoid going straight to bed after waking up. Instead, you should eat breakfast and drink coffee. After that, you should try to unwind by taking a walk around the neighborhood.

5. Avoid Drinking Alcohol

Alcohol can affect your sleep. Drinking too much alcohol and caffeine before or during flights can also be harmful. That’s why you shouldn’t drink alcohol while you’re trying to sleep. In fact, drinking alcohol can cause insomnia.

6. Keep Track Of The Time

It’s very important to keep track of the time. You should wake up early every day. Once you wake up, you should plan your day ahead. Then, you should follow your schedule.

7. Take Melatonin

Natural levels of the hormone melatonin rise about two hours before sleep. Travelers should take melatonin supplements to help them adjust to local time zones. Light exposure during the day is most beneficial for adjusting circadian rhythms.

Long-lived medications can make you feel tired or sleepy the next day. Take them sparingly, especially if your doctor prescribed you an anxiety medication.

Travel Tiredness

Travel fatigue is caused by many different factors. Some people get stressed out before a long flight because of fear of being on an airplane. Others get anxious when they arrive late to their destination. People who suffer from motion sickness get tired after a few hours of riding in a car or train. And some people simply don’t feel well when they sit up too much.

Dehydration, bloat, constipation, and infections are common problems for passengers flying long distances. Passengers should avoid sitting for extended periods. 


A major concern for travelers is lack of sleep. If you don’t take proper care of yourself, you might find yourself feeling tired or even sick. So, please follow the above tips to enjoy your trip!

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