Sleep while traveling - the best tips for sleep on the go

Sleeping well on the road? Not that easy! Good sleep is particularly important on vacation or on business trips in order to be fit and to be able to make the most of your travel time. Here you can find out what you can do to sleep better when traveling and how you can start the day full of energy despite time differences on the road and at your destination.

Table of contents

1. Sleep while traveling
2. What are the effects of lack of sleep?
3. Sleep Tips: Sleep Better While Traveling
1. Creating the ideal sleeping environment
2. Maintain sleep habits
3. Pay attention to diet and fluid intake
4. Soak up the daylight and keep moving
4. Natural support: dietary supplements with melatonin
5. Conclusion

1. Sleep while traveling

Whether for business, with family, partner or best friends – we all go on a long journey now and again. When we are travelling by car, train or plane, and even at our destination itself, we often do not get enough sleep, although it is not only important for our performance, but also for our health. Our sleep, the sensitive sleep-wake rhythm and our physical sensations are particularly affected in unfamiliar situations such as when travelling, perhaps even across different time zones. Especially when travelling with a time difference, the body's own circadian rhythm, the famous "internal clock", gets out of sync and our sleep-wake rhythm no longer corresponds to the natural daily routine of our new environment. Our body then needs some time to adapt to the new circumstances. But also the deviation from fixed sleeping routines, an unfamiliar sleeping environment or a changed eating habits can disrupt sleep when traveling and cause us to have difficulty falling asleep, to be woken up repeatedly and to generally feel unwell.

2. What are the effects of lack of sleep?

In order to make the most of their limited vacation days or short business trips, travelers often forego valuable hours of sleep. Overtiredness & lack of sleep not only have a negative effect on physical well-being and memory, but also impair the ability to process information and promote mood swings, emotional instability and attention deficits. All things that you don't want, whether you're on a business trip or a vacation.

But don't worry! We'll show you four quick tips on how to get a restful sleep even when you're on the go and in new places! You can also find out how to specifically combat jet lag and the effects of a time zone change here read it.

3. Sleep Tips: Sleep Better While Traveling

#1 Create the ideal sleeping environment

Peace, relaxation and a cozy sleeping environment are important prerequisites for a restful sleep. Especially when we are on the move and sleeping in "strange beds", our sleeping environment and its smells, noises or the room climate quickly seem strange and unfamiliar.

On the way
Depending on the length and time of the journey, it is sometimes unavoidable to sleep in the car, train or plane. Loud noises, such as machine noise or fellow passengers, can disturb sleep on the road. It is best to use earplugs or headphones to block out noise and find more peace and quiet.Even a narrow airplane or car seat can get in the way of a restful sleep because you simply cannot find a comfortable sleeping position. With a travel pillow you can create some comfort even in unusual lying or sitting positions and especially prevent headaches and neck pain. A sleep mask can also be a good idea if too much light or too much light prevents us from sleeping while we are out and about. A ideal sleeping environment is not always easy to find when traveling, but with some planning in advance, it is possible to support good sleep quality and get a restful night's sleep even when traveling.

At the destination

Numerous factors can also affect our sleep at our destination. The choice of accommodation is therefore important, as you should be able to create a comfort zone here too in order to make your sleeping environment as pleasant as possible. Taking your own pillow with you when you travel can help you maintain familiar sleeping habits and increase the comfort of your hotel bed. It is also a good idea to choose a hotel that is in a quiet area. This way you can ensure that the hustle and bustle of the night no longer follows you and you can fall asleep without disturbing noises such as street noise. Also, avoid particularly bright light (including screen light) before going to bed and try to keep the bedroom as dark as possible and at a cool temperature (16 °C - 18 °C). A pleasant sleeping environment promotes a peaceful sleep and nothing stands in the way of a rested start to the day!

#2 Maintain sleep habits

A meaningful sleep routine supports your sleep! In order to sleep well in a new place, you should try to deviate from your habits as little as possible. Stick to your usual sleeping and waking times, sleep for about the same amount of time as usual and eat the first and last meal of the day at the usual time. Especially when traveling across time zones, too many sleep breaks and naps on the way can be counterproductive. They may reduce the need for sleep and reduce the natural tiredness that would help the body adapt to an earlier or later sleep time at the destination.

#3 Pay attention to nutrition and fluid intake

When we travel, our eating habits change. We tend to eat more than usual and deviate from our usual diet. But here too, try to change as little as possible and stick to your routine. Also make sure to eat food that is easy to digest and rich in protein and carbohydrates, so as not to put additional strain on the body and at the same time provide it with enough energy.

Many people find it difficult to drink enough, especially when travelling. But especially in strong drafts or the dry air in an airplane, it is even more important to supply the body with enough fluids and prevent dehydration. Drink at least 2 litres of water a day to keep you fit and your metabolism active. Due to its stimulating effect, you should also caffeinated and avoid alcoholic foods, as these can disturb sleep and make it difficult to fall asleep. This will help your body to prepare for the night as usual in the evening and to fall asleep quickly.

You can learn more about the connection between nutrition and sleep in this Article.

#4 Soak up the daylight and keep moving

Sunlight controls our internal clock and regulates our daily sleep-wake rhythm. It is therefore particularly important to consume plenty of daylight when travelling. This helps the body to adapt to unfamiliar circumstances at the destination and can counteract jet lag when travelling through different time zones. Physical activity also has a positive effect on the internal rhythm, gets the circulation going and not only helps against acute tiredness, but also has a positive effect on falling asleep in the evening. Exercise in daylight and in the fresh air is therefore always a good idea, whether before, during or after your trip!

4. Natural support: Melatonin

The sleep hormone melatonin is an important regulator of our sleep-wake rhythm and is already known as an effective means of supporting the process of falling asleep. Taking melatonin when travelling can help you get to a restful sleep more quickly in order to be fit for the day in the morning. A dietary supplement with melatonin can also reduce the effects of a jet lag when traveling through different time zones and help the body to quickly get used to the unusual daily rhythm at the destination. If you would like to know more about the effects and use of melatonin as a dietary supplement, you can find here further information.

5. Conclusion

• When traveling, challenging lying and sleeping conditions stand in the way of restful sleep.

• When traveling, adapt your sleeping environment to your needs and habits as much as possible.

• Maintain your sleep habits and routines.

• Avoid caffeine and alcohol, drink plenty of fluids and choose light meals rich in protein and carbohydrates.

• Before departure, on the way and at the destination: Stay active and move and consume plenty of daylight

• Dietary supplements containing melatonin support sleep naturally and can reduce the feeling of jet lag.

Best regards and see you soon!