Dr Nsisong Asanga | 29 August 2023
Ways to sleep better on your travels
Travel-medicine specialist Dr Nsisong Asanga offers advice on getting some good shut-eye while you're away...
Travel-medicine specialist Dr Nsisong Asanga offers advice on getting some good shut-eye while you're away...
A great night’s sleep calms, energises and prepares you to conquer the day. Over the long term, good sleeping habits are even proven to boost your immune system and help you live longer. However, for many people, this doesn’t come easy.
Nearly half of all British adults get less than seven hours’ sleep a night, according to the latest YouGov sleep tracker. When you add to that jet lag, unfamiliar environments, bright lights and a lack of legroom while travelling, sleep can be more elusive than a snow leopard sighting. As a consequence, not only will it be harder to get the most out of your trip, but it can make you prone to accidents and bad moods, and can increase hunger hormones.
“Travelling will most likely throw off your routine,” explained Dr David Rosen, a board-certified sleep medicine expert and co-founder of sleep-apnoea consulting service Renuma. “But you can take steps to reduce the impact.”
Here’s how to tip the scales in your favour and minimise disruption to your sleep patterns, no matter where you are, what time zone it is or how many miles you are from home.
Use an alarm clock to adjust your sleeping pattern to a new time zone (Shutterstock)
You are more likely to sleep properly if you feel prepared. If you’re switching time zones, try adjusting your sleep time an hour earlier or later each day in the three days prior to travelling; this will help you sync with your destination. Set a clock or watch to the new time zone to get into the new rhythm.
If you have a choice of flight times, choose an arrival that will maintain your current sleep schedule and help you get to grips with the local time zone as soon as you arrive – try to sleep if it’s night or stay awake if it’s daytime.
Sleep with an eye mask to make the room as dark as possible (Shutterstock)
Research shows you sleep best when it’s dark, cool and comfortable, so plan ahead with some sleep aids. If you’re easily disturbed by noise, pack ear plugs, earbuds or noise-cancelling headphones to block out interruptions.
An eye mask or even a portable blackout curtain can make the room as dark as possible, and bringing bedtime products like make-up remover or night cream will maintain a familiar routine and get you ready for sleep.
If weight or space restrictions aren’t a consideration for your luggage, you can even bring a weighted blanket or familiar pillow so you can settle in with your favourite accessories at hand.
Listen to soothing music when flying (Shutterstock)
If it’s a long flight or your trip involves lots of moving around, a nap can be tempting; but don’t sleep too long or you may find it hard to drop off later.
“A power nap for 20 minutes can help you feel rested without throwing off sleep patterns,” added Dr Rosen.
Download soothing sounds or music so you can listen with your device in flight mode while in the air, and try deep breathing or a relaxation routine – researchers say counting sheep doesn’t work, but imagining a calm landscape might.
Higher rooms in hotels are less noisy than lower floors (Shutterstock)
The brain’s natural instinct is to remain alert when adjusting to a new environment, which is why it can be hard to sleep on your first night, but there are things you can do to maintain good ‘sleep hygiene’ and make your surroundings as calm as possible.
Have light meals and take it easy on alcohol, caffeine, nicotine or other stimulants that disrupt sleep. If you’re in a hotel, choose a room on a higher floor, at the end of a hallway, as those on lower floors or close to the stairs can be noisier. Get your room to an optimum temperature of 16–20ºC and block out as much light as possible.
The same rules apply when you return home – give yourself time before rushing back to work or other commitments so you can adjust your sleep patterns gradually.
1. Settle into a good sleep routine from the day you arrive – avoid naps and set a regular bedtime and wake-up time.
2. Get some sunlight early in the day to help reset your inner body clock.
3. Take it easy in the evening – wind down from exercise or strenuous activity and resist the temptation to binge-watch your favourite shows.
4. Give yourself enough time to sleep – experts recommend seven to nine hours. If you have an early-morning safari drive or a busy day planned, be sure to set yourself a sensible bedtime.
5. Avoid using your phone, tablet or laptop in the hour before bed – these emit blue light, which can suppress melatonin levels.
6. Embrace calming practices such as reading, meditation, having a bath or listening to music or a podcast.
7. Have all your sleep accessories with you: headphones or ear plugs, socks, eye mask and familiar scents such as a lavender pillow spray.
All content is for informational purposes only and does not constitute medical advice, treatment or diagnosis. Consult a healthcare professional before taking action.
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