Travelers' Sleep Aids: What's In Your Bag?

Sleep is an important part of staying healthy, but it can be elusive when travelling. Many people turn to sleep aids to help them get some rest, especially when crossing time zones. The most common sleep aids for travellers include over-the-counter antihistamines, such as diphenhydramine (Benadryl) and doxylamine (Unisom), as well as natural supplements like melatonin and valerian root. Prescription medications, such as Ambien, are also used but come with more risks and side effects. It's important to consult a doctor before taking any sleep aid and to consider potential side effects, drug interactions, and natural alternatives.

Stick to a bedtime routine

Sticking to a bedtime routine is one of the best ways to ensure you get quality sleep, especially when travelling. Here are some tips to help you stick to a bedtime routine:

Decide on a bedtime

Choose a bedtime and wake-up time that suits your schedule, and stick to it every day, even on weekends. This will help train your brain to naturally feel tired at bedtime and promote a consistent sleep schedule.

Schedule your bedtime routine

Set aside 30 minutes to 2 hours before your chosen bedtime to begin your bedtime routine. You can set a reminder alarm if needed. This will signal to your brain that it's time to start winding down and prepare for sleep.

Put away electronics

The blue light emitted by electronic devices like phones, tablets, and computers can trick your brain into thinking it's still daytime, suppressing melatonin production and keeping you awake. Avoid using these devices at least 1 hour before bedtime, and put them away at the beginning of your bedtime routine.

Have a light snack or bedtime tea

Heavy meals and alcoholic beverages before bed can cause indigestion and disrupt your sleep. However, going to bed hungry is not advisable either. Opt for a light snack like fruit, yoghurt, or a cup of herbal tea with chamomile or lavender to calm your mind and induce sleep.

Stretch, breathe, and relax

Physical tension in your body can make it harder to fall asleep. Try some simple stretches or a massage before bed to prevent cramping. Relaxation techniques such as deep breathing exercises or progressive muscle relaxation can help release physical and mental tension, improving your sleep quality.

Read a book

Reading is a common part of a bedtime routine and can promote healthy sleep. Choose a book with a simple plot and avoid exciting genres like suspense and action. Read outside of the bedroom in soft lamp light, and when you start feeling tired, head to bed.

Write down a to-do list or journal

Jotting down a to-do list for the following day can help clear your mind and speed up sleep onset. Alternatively, journaling can be a restorative practice to sort out your thoughts and feelings before bed.

Prepare your bedroom

Make your bedroom a sleep oasis by adjusting the temperature, turning off noisy electronics, dimming the lights, and removing any clutter. Set the thermostat between 60-68°F (15.6-20°C) for optimal sleep.

Stick to your routine, but be flexible

Consistency is key, but it's also important to be flexible when needed. If you're travelling, your bedtime and morning routine may shift with each new destination. That's okay! Just try to maintain a consistent routine as much as possible, and give yourself permission to adapt to new environments.

Prepare for the morning

Preparing for the morning before you go to bed at your destination can help to eliminate some of the stress of travelling. Here are some tips to help you prepare for the morning:

Plan the night before

If you've got to be up at a certain time for an activity or event, get everything ready the night before to reduce your stress levels. Lay out your clothes, make a plan for breakfast, and pack up anything you'll be taking with you, such as your laptop and charger.

Set an alarm

If you need to get up earlier than usual, set an alarm on your phone and place it across the room so you can't hit the snooze button. This will help to prevent you from oversleeping.

Don't stress

As sleep expert Dr Steven Feinsilver says, "The worst thing you can do for sleep is worry about sleep". If you're travelling for pleasure, try to enjoy it and remember that one night of sleep deprivation is okay. Once you're home, you can get back to your standard amount of sleep.

Take a warm shower

When you're ready to start the day, a warm shower can help to signal to your body that it's time to get going. This is especially useful if you're feeling groggy in the morning.

Exercise

Exercising in the morning can also help to wake up your body. Try a short walk or some gentle yoga poses to get your blood flowing and signal to your body that it's time to be awake.

Make the room dark and comfortable

Making your room dark and comfortable is essential for a good night's sleep. Here are some tips to achieve that:

Invest in Blackout Curtains or Shades:

Blackout curtains or shades are designed to block out external light sources effectively. They create a dark environment that promotes better sleep. When combined with blinds or regular curtains, they can make your room pitch black, enhancing sleep quality. Ensure that the curtains or shades are larger than your window for maximum coverage.

Utilize Light-Blocking Techniques:

Use light-blocking shades, blinds, or window film to prevent light from entering your room. Cover any gaps between the door and the floor, such as by placing a rolled-up towel against the door gap, to block light from entering. You can also use room dividers to block light from adjoining rooms.

Manage Electronic Devices:

Electronic devices like phones, tablets, laptops, digital clocks, and chargers emit light that can disrupt your sleep. Put these devices away at least 30 minutes before bed, and avoid charging them in your bedroom. Use the night mode or blue light filter settings to minimize blue light exposure. If possible, leave your phone outside the bedroom and use an alarm clock instead.

Choose the Right Wall Colors:

Darker wall colors can help minimize light reflection in your bedroom. Colors like navy blue, deep blue, dark green, or rich earth tones can create a soothing and darker atmosphere. Consult with an interior designer or someone knowledgeable about color theory to determine the best colors and create a tranquil space.

Wear a Sleep Mask:

If you are unable to block all light sources, consider wearing a sleep mask. Choose a thick, dark-colored mask that fits comfortably and snugly over your eyes. This will help block out any remaining light and improve your sleep quality.

Maintain a Comfortable Temperature:

Ensure your room temperature is comfortable for sleeping. A room that is too warm or too cold can disrupt your sleep. The ideal temperature range for sleeping is generally considered to be between 54°F and 75°F (12.2°C to 23.9°C).

By following these tips, you can create a dark and comfortable environment that promotes better sleep, even while travelling.

Shift your sleep schedule before travelling

Travelling across time zones can wreak havoc on your body's circadian rhythm, or internal sleep-and-wake schedule. Jet lag, a temporary sleep disorder, occurs when your body clock is not yet aligned with your new local time. The more time zones crossed, the worse the jet lag.

To avoid jet lag, it is recommended to shift your sleep schedule before travelling. Here are some tips to do so:

Shift Your Sleep Schedule Gradually

Start adjusting your sleep schedule several days before your trip. Move your bedtime an hour earlier or later each day, depending on whether you are travelling east or west. For example, if you are travelling from California to Sydney, which is 17 hours ahead, you can shift your sleep schedule by 1-2 hours each day. This gradual approach can make the transition less stressful.

Sync with the Local Schedule

Upon landing, try to align your sleep schedule with the local time. If you arrive during the day, stay awake and sleep as much as possible on the plane. If you arrive at night, try to stay awake until bedtime at your destination. This strategy helps your body adjust to the new time zone more quickly.

Follow the Two-Day Rule

If your trip is less than two days, it is recommended to stick to your usual sleep schedule. By the time your body adjusts to the new time zone, it will be time to return home. In such cases, try to schedule any obligations or meetings during your peak waking hours, as much as possible.

Adjust Light Exposure

Light exposure plays a crucial role in regulating your body's internal clock. Before your trip, manipulate your exposure to light and darkness to ease the transition to the new time zone. Upon arrival, maximize light exposure during the late morning and early afternoon when travelling east, and during the early evening when travelling west. This helps shift your rhythms closer to the destination's time zone.

Take Melatonin Supplements

Melatonin is a hormone that signals to your body that it is time to sleep. Taking melatonin supplements can aid in regulating your sleep schedule. It is recommended to start taking melatonin at your destination's bedtime, a few days before your departure. However, consult a doctor before taking any supplements, as they can interact with other medications.

By following these tips and planning ahead, you can minimize sleep disruption and make your travel experience more enjoyable.

Pack essential travel accessories

Packing the right accessories can help improve your sleep quality while travelling. Here are some essential travel accessories to consider:

Eye Masks

A good eye mask can help block out excess light, making it easier to fall asleep and stay asleep. It should be comfortable and effective at minimising light pollution, which is often more noticeable in a new environment.

Ear Plugs

These are great for reducing distracting noises, especially if you're a light sleeper. Squishy, mouldable earplugs are ideal for cancelling out noise pollution and creating a peaceful sleep environment.

Headphones/Noise-Cancelling Headphones

Noise-cancelling headphones can be a great investment for blocking out noise, especially if you're travelling by plane or train. They can help you relax and fall asleep by drowning out the noise of your surroundings.

Pillow/Travel Pillow

Supporting your head and neck is crucial for a good night's sleep. Consider bringing a travel pillow or rolling up some clothing to create a makeshift pillow.

Sleepwear and Comfort Objects

Don't forget to pack your favourite pyjamas or sleepwear. Also, bring along any objects you usually sleep with, such as a teddy bear or a blanket, to help you feel more at home and comfortable in a new place.

Melatonin Supplements

Melatonin is a natural hormone that helps induce sleep and adjust your body's internal clock. Taking melatonin supplements a few days before your trip can aid in falling asleep and reducing jet lag symptoms, especially when travelling across multiple time zones.

Light Exposure

While not something you pack, light exposure is essential to regulating your body's circadian rhythm. Aim for sunlight exposure or bright indoor lights during the day, and minimise light exposure a couple of hours before bedtime. If you're travelling eastward, morning light exposure is ideal, while westward travel benefits from afternoon or early evening light.

Additionally, maintaining your bedtime routine, staying hydrated, and avoiding excessive alcohol and caffeine intake can also improve your sleep while travelling.

Frequently asked questions