The Vegan Nomad CEO

Traveling can be an exciting experience, but getting a good night’s sleep in unfamiliar environments is often a challenge. From noisy neighbors to bright lights and temperature changes, sleep disruptions are common. Here’s how to overcome these obstacles and enjoy restful sleep wherever your travels take you.

Common Sleep Disruptors When Traveling

Several factors can interfere with your sleep when traveling:

1. Bright lights and lack of blackout curtains – Not all accommodations offer complete darkness.

2. Unfamiliar noises – Street sounds, hallway chatter, and thin walls can disturb your sleep.

3. Time zone changes and jet lag – Switching time zones confuses your internal clock.

4. Stress and/or excitement – Travel plans, activities, crowds, meeting new people, commuting, or anticipation can keep your mind racing.

5. Inability to control room temperature – Sometimes hotel rooms or airbnbs are too cold, and there’s little you can do about it.

Essential Tips for Sleeping Well When Traveling

1. Pack a Sleep Mask

A sleep mask is one of the easiest ways to ensure darkness. Choose a soft, comfortable mask that blocks out light to help you sleep peacefully, even in bright rooms. Forgot to pack one? You could also use your beanie or wear your hoodie backwards and use the hood (just make sure you have enough room to breathe).

2. Use Earplugs or Noise-Canceling Headphones

Unexpected noise is often unavoidable while traveling. Earplugs are a lightweight solution, or you can opt for noise-canceling headphones with soothing sounds or relaxation tracks. Forgot your earplugs? Worst case scanario you can use tissues.

3. Bring a Travel Pillow and Cozy Blanket

A travel pillow can help prevent neck pain and provide comfort during long flights or unfamiliar sleeping arrangements. When the room is too cold, having a cozy blanket or a large scarf can help keep you warm, especially when temperature control is limited. Forgot your blanket? Use your coat during winter time.

4. Layer Up for Temperature Changes

If the room is too cold and you can’t adjust the thermostat, layering is your best option. Pack an extra sweater or long-sleeved top and warm socks to stay comfortable.

5. Create a Relaxation Routine

Calming activities before bed can help you unwind. Take a few minutes to read, meditate, or practice deep breathing exercises. Avoid screens at least 30 minutes before sleep, as blue light can disrupt your natural sleep patterns.

6. Listen to Binaural music

This has been a real life saver for me lately! It creates wavelengths known to help you sleep better! You can search with some keywords like “binaural deep sleep” on your favorite music app, such as Spotify or Deezer just to name a few.

7. Essential oils or sleep patches

Pack some lavender essential oil (rollerball or spray ideally) or get yourself some sleep patches (available on Amazon).

How to Handle Jet Lag

Jet lag can throw your body off balance, but there are ways to minimize its effects:

• Adjust your sleep schedule in advance: Start adapting to your destination’s time zone a few days before your trip.

• Stay hydrated: Drink plenty of water to reduce jet lag symptoms and avoid alcohol or caffeine before bedtime.

• Get outside during the day: Sunlight helps reset your body clock naturally, making it easier to adjust.

Must-Have Travel Accessories for Better Sleep

Here are some travel essentials to help you sleep better:

• Sleep mask

• Earplugs or noise-canceling headphones

• Travel pillow

• Cozy blanket or large scarf

• Comfortable sleepwear

• Lavender essential oil for relaxation

Prioritize Sleep on the Road

A restful night’s sleep is key to making the most of your travels. While not every factor is within your control, packing the right tools and adjusting your routine can make all the difference. By following these tips, you’ll wake up refreshed and ready to explore your destination.

What’s your favorite travel sleep hack? Share your tips in the comments and help other travelers sleep better on the road!