Traveling can be exhilarating, but a change in surroundings often disrupts sleep. Whether you stay in an Airbnb, a cozy bed & breakfast, or a hotel, creating a sleep-conducive environment is crucial for your health and energy. Here’s how to pack wisely and craft your oasis, no matter where your travels take you.
Packing for a Successful Sleep
Traveling is easier when you pack smart. A well-prepared suitcase can mean the difference between tossing and turning or snoozing like a baby.
Essential Sleep Items–
1. Eye Mask: Block out unfamiliar light with a high-quality eye mask. Try the Manta Sleep Mask Pro, which is adjustable and blocks 100% of light.
2.Travel Pillow: Long flights or road trips demand neck support. The Trtl Pillow offers a lightweight and ergonomic option.
3.Earplugs or White Noise Machine: Noise disturbances are common in unfamiliar places. Pack foam earplugs or a compact white noise machine like the LectroFan Micro2.
4.Sleep Spray or Essential Oils: Bring lavender-infused sprays like This Works Deep Sleep Pillow Spray to soothe your senses.
Travel-Friendly Bedding–
1.Compact Blanket: Hotels or rentals may have scratchy or heavy blankets. A packable, soft travel blanket like the Rumpl NanoLoft Blanket ensures extra comfort.
2.Pillowcase: If you’re wary of hotel linens, a familiar pillowcase from home adds a comforting touch and ensures hygiene.
Temperature Control Essentials–
1. Portable Fan or Heater: For control over room temperature, pack a portable device like the Honeywell Turbo on the Go Fan.
2. Layers for Sleepwear: Choose lightweight, breathable layers for versatility in fluctuating temperatures. Bamboo or cotton sleepwear works best, as noted by the Sleep Foundation.
Choices for Sleep–
Adapting to unfamiliar accommodations is key to sleeping well. Here’s how to optimize your space:
1. Airbnbs
Renting an entire house or a single room? Start by assessing your environment.
Noise Management: In shared spaces, white noise machines or earplugs are essential to drown out external sounds.
Block Light: Use portable blackout curtains, such as the Sleepout Portable Blackout Curtain, to darken rooms without proper blinds.
Clean and Declutter: A tidy room feels calmer. Take a moment to organize your belongings, reducing visual distractions.
2. Hotels
Hotels often boast high-quality bedding, but there’s room for improvement when it comes to the sleeping environment.
Control Room Temperature: Request extra blankets or fans to tailor your comfort. According to the Cleveland Clinic, 60-67°F is the ideal sleep temperature.
Minimize Disturbances: Place a towel under the door to block hallway light and noise. Also, ask for a room away from elevators or the main road during booking.
3. Bed & Breakfasts
B&Bs often have unique decor, but they may lack modern sleep amenities.
Bring Familiar Items: A blanket or pillowcase from home can make an unfamiliar bed feel cozier.
Address Scents: If the room is scented differently than you’re used to, use your pillow spray or essential oils to add a familiar fragrance.
Planning for Sleep
Traveling doesn’t have to mean sacrificing quality sleep. With a little planning and a few smart strategies, you can maintain healthy sleep habits and wake up refreshed, no matter where you are. From sticking to a consistent schedule to practicing relaxation techniques, these pro tips will help you adapt to new environments and keep your energy levels high throughout your trip.
Stick to Your Routine
Your body loves consistency. Try to maintain your usual sleep and wake times, even in a new time zone. If jet lag strikes, gradual adjustment before travel and strategic naps during the day can help.
Hydrate Wisely
Dehydration impacts sleep. Drink plenty of water but avoid caffeine or alcohol close to bedtime.
Practice Relaxation Techniques
Unwind with meditation apps like Calm or Headspace, which offer bedtime stories and guided meditations tailored to travelers.
This may help with your travel needs, but if you have sleep issues stemming from other conditions, connect with the Alaska Sleep Clinic for a free consultation today.
