21 Tips to Improve Your Sleep While Travelling

Travelling can be stressful, but there are ways to help you relax while on vacation. You may not have time to take a nap during your trip, but you should still try to get some quality shut-eye.


There's nothing worse than waking up feeling groggy when there is a full day or exploitation ahead of you.



Sleep is sacred. I love sleeping my 8 hours straight, and if I cannot, I feel sleepy and annoyed all day. That is why, when I start travelling, I wondered what could I do before bed to sleep better?


So I had to find every possible way to get my beauty sleep even when I travel.

why can't I sleep when traveling?

Why Can't I sleep When I Travel?


The causes of insomnia can be different.


It can be because it is not your bed or room, the time zone can disturb your brain's natural mechanism, the different food you are eating etc.


In this article, you are going to find all the natural ways that I use and that work for me.

I hope they will work for you too.



Tips: As soon as you book your next adventure, make sure to buy good travel insurance in case you need to “unfortunately” delay, extend or cancel your trip. I recommend SafetyWing. A great insurance company to cover everything about your travel.


*Disclosure: This article contains a few affiliate links, which means I may receive a small commission, at no extra cost to you I guarantee, if you purchase through my links. See it as a way to thank me and support my travel blog for all the information I provide.


how to sleep better when traveling

Read 21 Tips to sleep better while travelling

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1. A few days before departure, start to adapt to your new time zone:


We should need 1 hour for each time zone to adapt, so start a few days before departure to sleep one hour earlier/later, then 2 and then 3.


This will help you to adjust to your destination timezone and sleep better when on holiday.

bring your own pillow on holiday to sleep better when traveling

2. If you can, bring your own pillow with you:


Bringing with you your own pillow is what my mom used to do when I was a kid.


We used to travel a lot by car so because she knew it could be difficult for kids to adapt to new rooms and beds while travelling, she always brought my pillow for me, so I could sleep basically anywhere while travelling.

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3. As soon as you arrive at the destination, adapt yourself to the local schedule:


Have breakfast at their time, lunch etc. If you arrive there at breakfast time but for your body would be already lunchtime, just eat a snack and wait for the local lunchtime to have lunch.


If the time zone is very different, have a nap in the afternoon (don't forget to set up an alarm after 1 or a maximum of 2 hours).


In this way, you will be fresher and will avoid falling asleep before dinner time and waking up in the middle of the night feeling completely awake like in the morning.

how to sleep better on holiday

4. As soon as you check into your room, check if anything's bothering you:


Lie down on your bed and check if the mattress is comfortable if it is noisy etc.


Check if the air conditioning is working and if the room's window faces a noisy street. In this way, you can ask straight away to get another room before other travellers arrive.


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eye mask to sleep while traveling

5. Never forget your eye mask:


Wearing a good sleeping eye mask is the best way to keep the light out anywhere you are.


On a plane, bus, train, and in your accommodation bedroom. It really helps me to sleep. I could never imagine travelling without it.


Check out one of the best eye masks for your sleep here.


earplugs to sleep better on holiday

6. Earplugs:


The best way to have a great night of sleep is to don't hear all the noise around you.


Wherever you are. There are many different kinds and different materials for earplugs. So far, the best and most comfortable I used are the ANBOW Waterproof Noise Reduction Earplugs and the Loop Quiet.

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walking during the day can help you sleep at night

7. Do some physical activity during the day:


Are you exploring a city? Perfect, you are going to be tired at night, ready to fall asleep for tiredness.


Are you on holiday in a summer location, in a resort where you are planning to spend the whole day reading your new novel while "working" on your tan? Fair enough, just try to do some exercises.


Beach volley, swimming, snorkelling etc. will help you to get tired at night and fall asleep easier.

don't drink coffee after 5 pm to sleep better at night

8. Avoid coffee and tea after 5 pm:


Caffeine and theine are enemies of your sleep, so avoid them after late afternoon. Drink a decaffeinated coffee or an herbal tea instead.


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take melatonin to sleep better when traveling


9. Take melatonin:


You can get melatonin in your pharmacy without any prescription. They are supplement hormone that occurs naturally in your body. It helps to control your sleep patterns.


10. If alcohol wakes you up, then avoid alcohol at night:


Yes, I know you are on holiday, so why avoid alcohol? Well, if it keeps you awake at night, think of what is more important, your sleep or to get drunk?

avoid a heavy dinner to sleep better at night

11. Avoid heavy dinner:


Eating heavy meals can make you turn for hours in your bed and keep you awake, so try to choose healthier options at dinner.


A good option is to eat more at lunch (I know when abroad we want to try all the delicious local food) and then have a light dinner. In this way, you will also keep yourself fit and avoid getting extra holiday weight.


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don't drink too much water before to go to bed


12. Do not drink too much before bed:


I'm not just talking about alcohol, I'm talking about any drinks like water or tea. Otherwise, you will end up waking up to go to the toilet every five minutes.

drink a camomile before bed

13. Drink a cup of camomile or tea for sleep in the evening:


After dinner, get a cup of camomile or some other herbal tea that help you relax and fall asleep (like valerian and lavender).


You don't have to drink 1 litre. Just make a strong one in a small cup 1 hour before bedtime. It will help you relax.


have a hot shower before bed help you fall asleep

14. Have a hot shower to relax your muscles:


Before bed, having a hot shower or a bath is one of the best ways to relax your body. Stay under the hot water jet for a few minutes before bed. You will be relaxed and ready to sleep.




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15. Take some natural sleeping pills:


I'm always all about natural remedies. I hate chemicals and I try to avoid them as much as I can.


There are many natural supplements you can buy made with herbs. They work very well for me, so give it a try.


My favourite ones so far are the OLLY Ultra Strength Sleep Softgels, I take them when I have to wake up earlier than usual to catch a flight and the excitement doesn't let me sleep.