The Ultimate Sleep Guide While Traveling: How to Sleep While on Vacation

Have you ever returned from a vacation and thought, “I need a vacation from my vacation?” Me, too. Learn how to improve your sleep while on vacation with these family vacation sleep tips.

From the excitement of the adventure to the strange night noises and the lights sneaking their way around your blackout curtains, not to mention the heartburn from the delicious but different foods you’ve enjoyed. And then there’s uncomfortable everything (bed, pillow, sheets), unusual noises, jet lag, and altitude.

All of this adds up to poor restorative sleep, day after day, leading to grumpiness, irritability, and an overall bad attitude.

Don’t let the inability to sleep on vacation ruin the adventure of a lifetime.

📌Share this with your friends. They need help sleeping, too.📌

Disclaimer ~ I am not a medical doctor, and this post in no way should replace the recommendations of your medical doctor.  I am an Oncology Nurse, and I have studied the effects of sleep on the general health and well being of patients as well as my own.  Plus, I am “maturing” and learning more about how sleep affects our health and longevity. If you believe you have a sleep disorder, please discuss this with your medical doctor. 

Affiliate Disclosure: There are affiliate links throughout this post. This means if you click on a link and purchase a product through that link, then I will receive a small commission for the referral. And that is kinda cool.

Sleep habits are drastically affected while on vacation leading to sleepy, cranky days.

It is exciting to be on an adventure with your family, but overstimulation can keep you from peacefully winding down at night and getting a good night’s rest.

Then there is the strange lodging, with its unusual noises and smells. And the city lights creeping in around the blackout curtains. That bed, it’s either too soft or too hard, the pillow is flat, the sheets are scratchy, and someone put a pea under the mattress (only half kidding).

Circadian Rhythm.

According to SleepFoundation.org, the Circadian Rhythm is your very own “24-hour internal clock that is running in the background of your brain and cycles between sleepiness and alertness at regular intervals. It’s also known as your sleep/wake cycle.”  

When it gets dark outside, your eyes send a message to your brain that it’s time to go to sleep. Your brain, in turn, tells your body to release melatonin, which makes you tired. Your Circadian Rhythm depends on darkness and daylight to function correctly, meaning it helps you sleep at night and stay awake during the day.

Traveling can mess up your circadian rhythm, especially when crossing several time zones. It’s light when it should be dark, dark when it should be light, wreaking havoc on your Circadian Rhythm and messing up your sleep patterns. Until you adjust to your new time zone, avoid bright light in the evening, keep your room dark, and maybe try a Melatonin Supplement to help fall asleep.

Why Do We Need Sleep?

Quality sleep plays an essential role in maintaining a healthy lifestyle. From a scientific standpoint, your body needs sleep for many reasons.

• For proper immune function.
• Maintainance of cognitive health (which becomes even more important as we mature).
• Restorative sleep decreases your risk of developing chronic diseases such as diabetes and hypertension.
• It lowers your risk of a sedentary lifestyle that inevitably leads to obesity.
• Sleep combats depression since fatigue from poor sleep may lead to crankiness, anger, and the feeling of being overwhelmed and frustrated.
• So you can concentrate. The inability to concentrate can lead to getting lost while driving in a strange place and even motor vehicle accidents.
• Sleep gives your skin a break from pollution and the sun.

Effects of poor restorative sleep on your body and soul.

From an attitude standpoint, poor restorative sleep can bring out the bear in even the sweetest of us. And can cause all of these things.

• Brain fog.
• Lack of alertness.
• Poor concentration.
• Fatigue.
• Grumpiness.
• And fights with your kids and spouse because you are cranky.

You want to be your best self every day, especially when experiencing the world. You don’t want to be a grumpy mom with dark rings under your eyes and fangs. Right? So, work on getting good sleep and feeling beautiful inside and out.

Prepare by packing these vacation sleep necessities (it’s printable).

Pack yourself a peaceful slumber kit.

How to Sleep On an Airplane.

If you can somehow hack the first-class seat, you are all set. Often the seats recline to the flat position, and you have your personal space to set up for shut-eye.

If you have to fly with the rest of us, here are a few tips to help you find a little bit of sleep on those long, uncomfortable flights.

Book the Red-Eye. ~ Book your flight during the time that you are usually asleep.  

Seat choice. ~ Pick a seat towards the front of the plane and away from the bathrooms and the galley. Many passengers prefer the window seat, so you have the side of the aircraft to rest your head, and you don’t have to worry about your seatmate excusing himself multiple times to use the restroom. But, if you have to use the bathroom a lot, you may want to consider the aisle seat, so you don’t bother anyone every time you get up. And don’t pick the emergency aisle or bulkhead; those seats don’t recline.

Exercise. ~ Go for a walk or hit the gym (home workout room these days) before your flight. Burning that nervous energy before arriving for your flight will help you fall asleep better.

Don’t stare at your computer or phone screen. ~ The blue light of the screen interferes with your Circadian rhythm making it difficult to fall asleep. 

Pack these flight necessities. 

• A comfy hoodie.
• Lavender scented eye mask.
• Neck pillow.  Try wearing your neck pillow backward with the U opening in the back, trust me on this.
• Blanket or blanket scarf (or wrap).
• Noise Cancelling headphones.
• Cozy socks or Compression socks.
• Your favorite novel or book on audible.

Avoid this.

• Caffeine.
• Alcohol.
• Fatty, spicy, or greasy meals.
• Don’t overeat.

Do this instead.

• Hydrate.
• Drink Chamomile Tea.
• Pack these healthy-ish snacks to graze on during your flight.
• Use Melatonin or Benadryl; both are over the counter medications that will help you sleep. Try them before your flight to make sure you can tolerate the effects.

If insomnia is an ongoing problem for you, talk to your health care provider about a prescription sleep medication for your flight. Always test it out first before your travel.

How to Thrive During a Long Haul Flight, [includes a packing list printable].

How to Fall Asleep Better in a Hotel Room.

Expert Tip:  It’s all about the preparation, so do your research before you book your hotel room.  Here are a few tips.

• Ensure the room’s location is quiet, for example, away from the elevator, laundry room, pool deck, ice maker, and gym.
• High rooms are quieter, too.
• Oh, and that city view is amazing, but it will come with bright lights and lots of noise.
• Read the reviews. Often, people will comment on room location, good and bad.
• And call the hotel or resort before you book and request a quiet room. Most will oblige.

Make the room like home. Bring a pillow or at least a pillowcase from home—Spritz lavender scent on the pillows and around the room. Set up a diffuser to create a spa-like atmosphere with aromatherapy.

And bring a picture from home and set it up on your nightstand next to your novel.

If you are traveling with kids, keep your bedtime routine as close to the usual as possible. Stay busy all day. Pack security blankets and stuffed animals. And keep on with the nighttime snack routine.

Turn the thermostat down to 67-ish. Close the blackout curtains, use a clothespin to secure them if necessary.

Consider a lavender-scented sleep mask and earplugs. Use a white noise app to drown out weird sounds. And off to a peaceful slumber.

Develop your own nightly ritual with these practical bedtime tips.

• Create a bedtime routine. My kids are champions at this; it is their favorite time of day when mom finally begins to chill out. So, take a shower, dress cozy, read a book, be quiet and peaceful.
• Don’t drink too much. Alcohol can interfere with your sleep quality and have you feeling hazy and sleepy most of the next day.  
• Pick up your journal and write down a few memories about your day. Here is the ultimate list of thoughtful travel journal prompts from A to Z. 

• Take a hot bath or hot shower.
• Put on your cozy socks and a warm hoodie.
• Sip on Chamomile Tea.
• Spritz your pillow with Lavender oil.  

• Eye Mask (try lavender-scented) and Ear Plugs.
• White noise. Check out the Calm app.
• Keep your room cool (between 60-67 degrees F) and dark.
• Practice gratitude every night.
• Crawl under the covers with a good novel (not one that will keep you up too long) or your kindle.
• Use melatonin to help regulate your Circadian Rhythm.

These sleep tips during your vacation day will help, too.

• Stay active. Get your exercise in the morning and stay active throughout the day, walking the city, bike riding, hiking, swimming, snorkeling. 
• Eat well and stay hydrated.
• Avoid long naps in the afternoon. If you have to, a good 15-20 minute power nap is the best way to go to rejuvenate yourself in the afternoon.  
• Try to stay clear of caffeinated drinks after 3 PM (coffee, tea, soft drinks) as the effects can linger on into the evening.  
• Eat dinner early if you can.
• Don’t drink too much. Alcohol can interfere with your sleep quality and leave you hazy and sleepy for most of the next day. 
• Cigarettes can interfere with sleep, too.  

Foods that affect your sleep while on vacation.

Best foods to eat at bedtime to help you sleep peacefully.

• Complex carbs ~ Whole-grain bread, oatmeal, brown rice, whole grain pasta, or a whole grain muffin.
• Soy-based foods ~ Edamame, miso, tofu.
• Chick Pea Hummus ~ High in the amino acid tryptophan (the chemical that helps you fall asleep normally).  Try chickpea hummus with whole-grain pita, the perfect bedtime snack.
• Bananas ~ Full of potassium and magnesium, both help you relax. 
• Avocados ~ Contain magnesium and serotonin (the chemical that stimulates the part of your brain that induces sleep).

• Cherries ~ Cherries are naturally high in the sleep-inducing hormone melatonin.  
• Fish ~ High in tryptophan, like turkey, and you know what happens after you eat a turkey dinner.  
• Nuts (if no food allergies) ~ A good source of calcium and unsaturated fats, both help increase serotonin levels. 
• Almonds ~ High in magnesium, as well as a source of Melatonin.
• Dairy Foods ~ Contain tryptophan, so mom was right, that warm glass of milk really works. If you are lactose intolerant, try a warm glass of almond milk.

These foods cause heartburn and are hard to digest; they will sabotage you to your core (through your gut).

• Grapefruit
• Cheese pizza
• Alcohol 
• Chili 
• Spicy foods including tacos
• Fatty foods ~ Fried Chicken, Pizza, Burrito with the works, Bacon double cheeseburger and french fries (eat it for lunch instead).

• Steak 
• Chips and salsa 
• Peppermint 
• Hot peppers and hot sauce 
• Cooked tomatoes ~ Including ketchup and tomato sauce.

Alcohol.

Alcohol may make you feel drowsy and help you fall asleep, but interferes with restorative REM sleep. It will leave you tossing and turning, causes heartburn, night sweats, and nightmares. All of these effects will result in a sleepy, grumpy day after. Plus, you may have a hangover, and that is no way to start your day.

Chocolate.

So sorry to end on a sour note, but remember, chocolate is a hidden source of caffeine. Sad, but true.

Five Natural Sleep Remedies.

1. Melatonin. ~ Melatonin is a natural hormone produced in our body to regulate our circadian rhythm. Levels of Melatonin are highest at bedtime. Melatonin may help you fall asleep quicker and stay asleep longer.
2. Chamomile Tea. ~ Used for centuries, Chamomile Tea helps with relaxation and sleep and has anti-inflammatory properties.
3. Warm milk with honey. ~ Whole milk is a source of tryptophan, an essential amino acid that plays a role in serotonin production (mood stabilizer) and Melatonin (helps regulate sleep patterns). And honey helps transport the tryptophan to the brain quicker.  
4. Turkey sandwich. ~ Another source of tryptophan. Think about that post-Thanksgiving Turkey nap. It’s a good one.
5. Lavender Aromatherapy. ~ A personal diffuser is a nice touch, but probably not the best idea in the small quarters of a flight. And you never know who may be sensitive to certain scents. So, try a lavender sachet, lavender essential oil drops in your handkerchief for inhalation, a lavender-scented eye mask, or neck pillow.

What To Do If You Can’t Sleep on Vacation. 

You set it all up, lie down to fall asleep peacefully, and it doesn’t happen. Insomnia is no joke. If it is an ongoing issue for you, discuss it with your health care provider. Otherwise, there are a few things you can try.

1. Read a book, a handheld book, not a reader or your phone. Yep, the ole stand by…but it works.
2. Get out of bed and stretch or do something boring like folding laundry or reading the newspaper. Resist the TV or phone.
3. Grab your journal and write about your day exploring. Don’t forget to write down ten things that make you grateful.
4. Plan out tomorrow’s adventure.
5. Relax and breathe. Inhale slowly through your nose, exhale slowly through your mouth. Listen to how your breathing sounds like the ocean waves.  
6. Meditate. Use your earbuds and listen to a meditation app.  
7. Resist the urge to pick up your phone. This activity stimulates the brain and makes it more difficult to fall asleep. So, disconnect completely.
8. If it’s the weird noises keeping you awake, turn on white noise or listen to soothing music.
9. Sip a cuppa Chamomile Tea.
10. If your mind keeps going down the rabbit hole of negativity, stop it now. Go down the list of all of the exciting and fun things that happened today. Think only positive. Get out of bed a burn a sage stick, if you must. But only positive thoughts.

Don’t let the excitement of your vacation day keep you from getting a good night’s rest. Stay active, eat healthy (80/20 is okay), and use these tips to sleep peacefully.

Travel safe and show your family the world.