How Can You Beat Travel Insomnia? A Traveler’s Guide to Better Sleep

Travel insomnia is a common challenge that many travelers face, making it difficult to get quality rest while on the go. Whether you’re crossing multiple time zones or simply adjusting to a new environment, sleep disruption can be frustrating and exhausting. But how can you overcome this? The good news is that there are practical strategies and expert tips to help you beat travel insomnia and enjoy a restful night’s sleep, no matter where your travels take you.

Best Products for Beating Travel Insomnia

When tackling travel insomnia, the right products can make a world of difference. Below are three highly recommended products that can help you sleep better while traveling:

Melatonin Supplements – Natrol Melatonin 10mg

Melatonin is a natural hormone that helps regulate your sleep-wake cycle. Natrol Melatonin 10mg is a popular choice for travelers dealing with jet lag or insomnia. This product is easy to carry and helps reset your body’s internal clock, making it easier to fall asleep when traveling across time zones.

Noise-Canceling Headphones – Bose QuietComfort 35 II

Travel environments can be noisy, which is a major cause of sleep disruption. Bose QuietComfort 35 II noise-canceling headphones provide a high-quality solution to block out background noise and create a peaceful environment for sleep. Whether you’re on a plane, in a hotel, or a noisy hostel, these headphones help ensure you get a more restful sleep.

Travel Pillow – Trtl Pillow

A good pillow is crucial for comfort and quality sleep, especially when you’re traveling. The Trtl Pillow offers excellent neck support and can be easily adjusted to fit your needs. Its unique design makes it much more comfortable than traditional travel pillows and is perfect for those long flights or train rides.

How to Adjust Your Sleep Schedule Before Traveling

One of the most effective ways to combat travel insomnia is by adjusting your sleep schedule before you even leave. This helps your body gradually adapt to the time zone you’re heading to, minimizing jet lag and helping you sleep better during your trip.

Start Early

Ideally, start adjusting your sleep schedule at least three days before your trip. If you’re traveling east, try going to bed an hour earlier each night. For westward travel, push your bedtime later by an hour each night. This gradual change helps your internal clock align with your new time zone.

Adjust Meal Times

Along with adjusting your sleep time, shift your meal times to match your destination’s time zone. This syncs your body’s circadian rhythm to the new environment and can help you feel more awake and alert during the day, aiding in better sleep at night.

Get Natural Light Exposure

Light is one of the most powerful ways to influence your sleep-wake cycle. Try to get plenty of natural light in the morning if you’re traveling east, or in the afternoon if traveling west. This exposure will help reset your internal clock.

Use Sleep Aids If Necessary

If you’re having difficulty making the adjustment, natural sleep aids like melatonin supplements (mentioned earlier) can be helpful in resetting your sleep pattern.

Creating the Ideal Sleeping Environment While Traveling

One of the most overlooked aspects of overcoming travel insomnia is creating the ideal sleeping environment. While it’s easy to focus on your sleep schedule or products to aid your sleep, your immediate surroundings play a significant role in the quality of your rest.

Choose the Right Accommodations

Whether you’re staying in a hotel, Airbnb, or hostel, ensure that your sleeping space is as quiet and comfortable as possible. Opt for rooms away from noisy areas like elevators, street traffic, or communal spaces. If you can, request a room with blackout curtains to block out excess light, especially if you’re traveling across time zones.

Temperature Control

The temperature of your room has a huge impact on sleep quality. The ideal temperature for sleep is around 65°F (18°C), as it helps regulate your body temperature. If the room feels too hot or too cold, use a fan or a heater, or adjust the thermostat to find a comfortable balance.

Minimize Light and Noise

While traveling, it’s common to encounter noisy or bright environments that disrupt sleep. If you’re unable to control the noise, invest in a pair of high-quality noise-canceling headphones (like the Bose QuietComfort 35 II mentioned earlier) or a sleep mask to block out light. For white noise, a portable sound machine or a simple fan can be an excellent solution.

Prepare Your Bed

If you’re in a location with less-than-ideal bedding, consider bringing a few of your own essentials. A travel pillow, like the Trtl Pillow, can make a significant difference in providing neck support during your sleep.

Mindfulness and Relaxation Techniques to Help You Sleep 

Mindfulness and relaxation techniques are powerful tools that can significantly improve sleep quality while traveling. Stress and anxiety are common causes of travel insomnia, especially with unfamiliar environments or hectic itineraries. By practicing relaxation strategies, you can calm your mind and body, making it easier to fall asleep and enjoy deeper rest.

Deep Breathing Exercises

One of the simplest yet most effective methods to induce relaxation is deep breathing. Try a technique like “4-7-8 breathing,” where you inhale for four seconds, hold your breath for seven seconds, and exhale for eight seconds. This deep breathing pattern helps activate the parasympathetic nervous system, which calms your body and prepares it for sleep.

Progressive Muscle Relaxation (PMR)

PMR involves tensing and then relaxing different muscle groups in your body, starting from your toes and moving up to your head. This technique helps release physical tension and promotes a sense of calm. Doing this just before bed can make a noticeable difference in your ability to fall asleep quickly.

Guided Meditation

If you have trouble quieting your mind, guided meditation can be a helpful tool. You can find meditation apps like Headspace or Calm, which offer sleep-focused sessions designed to guide you into a relaxed state. These sessions often include calming music, nature sounds, or gentle narration that can help you let go of racing thoughts.

Visualization Techniques

Visualizing a peaceful, serene environment—such as a beach or forest—can also calm your mind. As you imagine yourself in this relaxing setting, try to engage all your senses, paying attention to the sights, sounds, and smells in your mental image. This immersive technique distracts your mind from stressful thoughts and encourages deep relaxation.

The Role of Diet and Hydration in Better Sleep 

What you eat and drink plays a significant role in your ability to fall asleep and stay asleep, particularly when traveling. While caffeine and heavy meals may be tempting during a busy trip, they can seriously disrupt your sleep patterns. By making mindful food and beverage choices, you can improve your chances of a restful night, even in unfamiliar settings.

Avoid Caffeine and Alcohol Before Bed

Caffeine is a stimulant that can interfere with your ability to fall asleep, especially if consumed in the afternoon or evening. Be mindful of your intake of coffee, tea, and chocolate while traveling, as these common sources of caffeine can keep you awake longer than expected. Similarly, while alcohol might make you feel sleepy initially, it can lead to fragmented sleep, leaving you feeling restless or groggy in the morning.

Eat Light, Sleep Tight

Eating heavy or spicy meals before bed can cause indigestion or discomfort, making it harder to fall asleep. Instead, opt for a light snack that includes sleep-promoting foods. Some examples include bananas, almonds, or a small bowl of yogurt. These foods contain magnesium and tryptophan, which can help your body produce melatonin and serotonin—two hormones that regulate sleep.

Stay Hydrated, But Not Too Much

Proper hydration is essential for maintaining energy and overall health during travel, but drinking too much water right before bed can lead to frequent trips to the bathroom during the night. Aim to drink enough water throughout the day, but try to cut back on liquids an hour or two before going to sleep to avoid disruptions.

Consider Herbal Teas

Herbal teas such as chamomile, valerian root, and lavender are known for their calming properties and can help prepare your body for sleep. Opt for a caffeine-free option to relax and unwind in the evening.