Practical Tips To Sleep Well During Travel: Forging Consistency - Deepstash
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Practical Tips To Sleep Well During Travel

Practical Tips To Sleep Well During Travel

In many sleep studies, the first night of sleep is omitted. This is because of the “first night effect,” or getting poor sleep on the first night of being in a new place. Fortunately, there are several tips based on consistency that may help with getting good sleep while on the road. 


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Create A Travel Pack For Your Sleep

We can’t control every aspect of a hotel room or guest room, but we can do some things to make the space more comfortable. You might consider bringing a set of physical items to maintain similar conditions that you have while at home. 

  • Some sleep researchers have mentioned bringing your own pillow when you sleep somewhere new. 
  • White noise machines and calming scents could also be helpful with falling asleep and staying asleep at a new place. White noise machines can mask the sound of a noisy environment, and essential oils may be used to help with sleep quality and falling asleep more easily. 


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Try to maintain sleep rituals during travel.

Maintaining similar sleep practices from at home while on the road may help with sleeping well in new places. 

  • Some people journal about their days, plan for the next day, and meditate before bed. Others have more simple rituals that just involves brushing their teeth and putting on night clothing. 
  • Any behaviors that you engage in before bed should be calming
  • These rituals may not be identical during travel, but having some similar bedtime routine will aid in forging consistency between your sleep environment at home and others during travel. 


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Sleep at the same times as you would normally.

Identify the sleep timing (bed time and wake time) that helps you get enough sleep at home, and maintain that timing during travel.

  • Travel during times that will allow you to maintain a similar sleep/wake schedule. Avoid early morning travel or red-eye flights if they would interfere with the time that you would normally be sleeping. 
  • Most importantly, do not attempt to drive after having little to no sleep. For your safety and the safety of others, don’t drive for long time intervals without getting adequate rest. 


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I am an academic sleep researcher, healthy sleep advocate, and writer. #sleephealth #sleepguide #sleepingtips


It can be difficult to get good sleep while on the road. Traveling during the holidays can sometimes mean not getting enough sleep and sleeping poorly. Here are some practical tips to maintain high quality sleep during travel.

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