Good quality sleep is essential for optimal health and well-being but getting a decent night’s rest can be harder than it sounds. If you travel often, you’ll know just how tricky it can be to keep your circadian rhythm in check. However, there are ways to improve your sleeping habits. To get started, take a look at these five sleep tricks regular travelers should know:
1. Set a Bedtime
Setting a regular bedtime isn’t just for children—it’s a powerful way to improve your sleep quality and overall well-being. As humans, we thrive on routine, and establishing a consistent sleep schedule helps regulate your body’s internal clock.
One of my favorite travel tricks to support this routine, especially when crossing time zones, is to adjust the time on my watch as soon as I board the plane. This simple habit helps me—and the whole family—start adapting to the destination’s time zone right away. By syncing your schedule with the local time before you arrive, you can ease the effects of jet lag and make it easier for everyone to settle into a healthy sleep routine.
Whether at home or abroad, sticking to a regular bedtime creates a sense of stability and helps you get the restorative rest you need, no matter where your journey takes you.
2. Don’t Skimp on a Quality Mattress for Better Sleep
When traveling or at home, the mattress you sleep on can make all the difference in how rested you feel. If you’re booking accommodation, check reviews to ensure the beds are comfortable—your back (and mood!) will thank you. This attention to detail is key, especially for families juggling everyone’s sleep needs.
Recently, we decided to overhaul all our family mattresses, and it’s been a game changer. After researching the best options for quality sleep, we invested in Simba mattresses for the whole family. These mattresses are designed with innovative sleep technology, offering incredible support and comfort.
What’s more, Simba makes mattresses for all ages and stages of life, including a kids’ mattress for ages 3+ and a cot bed mattress suitable for 0–3 months. Our children have loved the upgrade, and the change in their sleep patterns has been remarkable. For us as parents, having a Simba mattress has completely transformed our sleep experience, helping us feel more refreshed and ready to tackle the day (or an adventurous trip!).
3. Check Sleep Devices
Sleep devices can be incredibly helpful for improving sleep quality, but it’s essential to ensure they’re the right fit for your needs and functioning correctly. Faulty or inappropriate equipment can not only disrupt your sleep but also lead to more serious issues.
If you rely on medical devices like a CPAP machine, regular maintenance and proper usage are crucial to avoid potential risks. Sleep aids such as white noise machines or wearable sleep trackers should also be checked to ensure they’re in good working order. Additionally, take time to research the best device for your specific sleep concerns to get the most benefit.
By keeping your sleep devices in optimal condition and tailored to your needs, you can enjoy the full support they offer and drift off into restful slumber with peace of mind.
4. Practice Stress Management
Stress and anxiety can wreak havoc on your ability to fall and stay asleep, making stress management a crucial part of achieving restful nights. While travel can sometimes heighten stress, incorporating simple techniques into your routine can help keep it in check and protect your sleep.
Mindfulness and meditation are particularly effective tools for calming the mind, and the beauty is they can be practiced anywhere—whether you’re sitting in a hotel room, on a plane, or by the beach. Even just a few minutes of deep breathing exercises or guided visualization can help reduce tension and signal to your body that it’s time to wind down.
For added support, consider journaling your thoughts before bed to clear your mind, or use apps designed for stress relief to guide your practice. By prioritizing stress management, you’ll be better equipped to enjoy your travels and sleep peacefully, wherever your journey takes you.
5. Create a Sleep Kit
Sleeping in unfamiliar surroundings, whether it’s a hotel, an Airbnb, or halfway around the world, can make it tricky to settle in. That’s where a personal sleep kit comes to the rescue. By bringing a few comforting and familiar items with you, you can create a soothing environment no matter where you lay your head.
Pack a lightweight, travel-friendly pillow that offers the comfort of home, a calming aromatherapy spray to help you relax (lavender works wonders), and a portable sleep light to mimic a gentle sunset or natural dawn. Noise-canceling earplugs and an eye mask can also be lifesavers for blocking out any unwanted noise or light.
Your sleep kit becomes your little sanctuary—a reminder of home and a way to take control of your sleep, even in the most unfamiliar places.
6. Keep Active to Support Better Sleep
Long-distance travel can leave you feeling drained, and the temptation to skip exercise is understandable. However, staying active is one of the best ways to optimize your sleep patterns and recover from travel fatigue.
You don’t need to hit the gym to reap the benefits. Start your day with some yoga in your hotel room to stretch out stiff muscles, or explore your destination with an early morning run or brisk walk. Even light activities like strolling through a local market or taking a swim can help regulate your body’s natural rhythms.
Staying active not only helps you adjust to new time zones but also improves the quality of your sleep, ensuring you wake up feeling refreshed and ready for more adventures.
Why Is Sleep So Important?
While we sleep, our bodies carry out a range of important functions. From repairing cells to strengthening our immune systems, the body is hard at work while we’re getting some shut-eye. As a result, poor-quality sleep can have a considerable impact on your health and well-being. By making good quality sleep a priority and taking steps to enhance your sleep routine, you can ensure that you get the rest you need, no matter what your schedule involves.