How to sleep well while traveling

How to sleep well while traveling

Whether you are traveling for work or play, being well-rested is essential for a successful and enjoyable trip. While there is no foolproof plan that works for everybody, there are many steps you should take before and throughout your travels to reduce sleep disruptions.

Minimizing pre-travel stress

Anxiety within the lead-up to a journey can hamper both your sleep and peace of mind. Try and plan far enough ahead that you simply are not scrambling at the moment to pack, prepare your itinerary, or get to the airport.

Sleeping on planes, trains, and buses

Some people easily nod off on planes, trains, and buses, and then there are others for whom it is a huge challenge. If sleeping in transit doesn’t come naturally to you, try and avoid making travel plans that rely upon sleeping on-board. A redeye or overnight train might sound like a great way to save lots of time or money, but if you can’t sleep on board, it can backfire.

If you discover that you just want or must get some shut-eye on a plane, train, or bus, take care of getting as comfortable as possible- Wear loose-fitting and breathable clothing, and keep an additional layer just in case it’s chilly. Recline if you can. Block out your surroundings with headphones or earplugs and something to cover your eyes as well. Carry a travel pillow for your neck so that long hours of sitting do not leave your neck in pain. Livpure Sleep offers a travel pillow that not only supports your neck, but also keeps you cool and sweat-free throughout your journey. A fresh and hygienic feel every time you use the pillow will ensure you do not lose any sleep due to dampness from sweat.

Preventing post-travel stress and sleeping well

A long travel day can be very exhausting, but quality sleep allows you to recover fast. Do not keep too busy the first few days of your trip and make sure there’s time to adjust and sleep. Drink a lot of water before, during, and after your travel day to help stay hydrated. Frequently wash your hands since you may be exposed to germs on board. This is especially important for air travel as it can make you more vulnerable to respiratory illnesses.

Book your room carefully

While you cannot always make sure that the room you booked at your hotel or Airbnb will be quiet, there are ways to improve. After you book your room, ask them to avoid giving you the lower floors, in hallways near the elevator or vending machines. Avoiding these areas will decrease your odds of getting woken up by noise outside. But packing noise-canceling headphones or a pair of earplugs is wise, just in case. 

Get exercise

Even if you are on a vacation where you want to just chill and rest, making time for exercise is wise. Being active during the day will facilitate your sleeping faster at night. If you have the possibility, consider walking to a close-by destination instead of taking a cab. Or if your hotel features a gym, you can break a little sweat. 

Drink plenty of water

When traveling, hydration is critical. Dehydration could be a reason for fatigue during travel. This is often very true after you fly. The cabins of planes can become fairly dry, so make sure to drink lots of water before and after your flight. This will help you sleep better at night. 

Pamper yourself

Traveling can take plenty out of you. Whether you had a delayed flight or lost luggage, that stress can keep you from enjoying a pleasing night's sleep. Remove that tension by taking time to pamper yourself. Schedule a massage or take pleasure in a spa package to assist you to get the minimum hours of snooze to enjoy your trip. Whether or not you are traveling for work, finding time for yourself will make you more productive and efficient.

Personalize your room

Being far from home can make things a little disorienting when you try to get some sleep. It is recommended to make your room feel more just like your own space. Choose items that are easy to pack, like a picture of your family, a favorite pair of fuzzy socks or your personal alarm clock. Having this stuff readily available at bedtime will help you to relax and go to sleep. If you always use a particular pillow, like memory foam, call the hotel beforehand to work out if it can send one to your room.

Keep a bedtime routine

Whether you are traveling for business or pleasure, the likelihood is that you just have a packed itinerary. While it would be tempting to remain out until the last possible moment to have your time, it is important to allow yourself some time to follow your regular bedtime routine. If you always read for half an hour before falling asleep or grab a fast snack before stepping into bed, try and stick as closely as possible to those habits. 

Skip the alcohol

When you have trouble falling asleep, a nightcap could be tempting. While it's true that a drink will cause you to feel sleepy, it is also a rapid eye movement sleep inhibitor, which means you might not rest well even after you go to sleep. 

Should you take naps when traveling?

Napping is refreshing if you are short on sleep while traveling, but it’s important to not go overboard with naps. If you nap for too long, you will wake up even groggier. Long naps or naps during late afternoon or evening also can throw off your sleep schedule. To induce the advantages of naps without many downsides, keep your napping upto one hour. The most effective time to nap is shortly after lunch, and naps later in the day should be avoided at any cost. 


Sleeping and having a good quality of sleep is more important than you might think, even when on vacation. Rather, especially when on vacation! So, be aware of the very important role that sleep plays in your work and personal performance, productivity, and health. You will have a healthier and happier vacation and return satisfied.

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