Regardless of where you are in the world, the need for a good night’s rest doesn’t change. After a day of sightseeing or attending business meetings, the promise of a peaceful night is universally appealing. However, maintaining a regular sleep schedule while travelling, particularly across different time zones, is not easy. Seasoned travellers have worked out their way around this tricky problem.
Over time, they have realised that packing a few tried-and-tested sleep aids can make a world of difference to their sleep quality while abroad, improving their overall travel experience. Here are some of the best recommendations for getting a good night’s sleep, no matter where you are in the world.
Sleepwear and Pillows
What you wear to sleep in can make a massive difference to the quality of your sleep. Pick comfortable, stylish nightwear that will make you feel relaxed and confident in a strange sleep environment. Ideally, opt for temperature-regulating fabrics like bamboo, cotton, or silk. These will make sure that night sweats or chilly breezes do not wake you up.
You may not have much control over the mattress you end up sleeping on, but you have more choice about the pillow you use. Many hotels offer a pillow menu—take full advantage of it to get a pillow that suits your needs. And remember your plane pillow, too. If checking-in luggage is allowed, many seasoned travellers swear by bringing their favourite small pillow or inflatable neck cushion for long-haul comfort.
Curate Your Sleep Conditions
Experienced globetrotters understand that cultivating a good sleep environment with small, easily packable yet powerful items is key to falling asleep quickly and without interruption. For example, a comfortable eye mask, earplugs, and sleep-enhancing aromatherapy sprays are popular with regular travelers. White noise apps are also growing increasingly popular.
There’s sound science behind all this. Light regulation is crucial in regulating our internal body clocks. An eye mask helps block distracting light. Similarly, when staying in bustling urban areas with robust nightlife or in hotels with poor soundproofing, having a set of earplugs can be your saving grace. Scents our brains associate with sleep can be an extremely powerful way to start the neurological wind-down—even in unfamiliar surroundings and a new time zone. And white noise can give your brain something to calmly focus on while you drift off – preventing your thoughts from racing and keeping you awake.
Sleep-Friendly Supplements
For those who struggle with jet lag or have difficulty falling asleep after an exhausting day, sleep-friendly supplements can be crucial. Melatonin is a common supplement worldwide, as it supports your body’s natural sleep-wake cycle and can help reset it when disrupted by jet lag. Herbal alternatives such as chamomile tablets or sleep-inducing teas are also popular amongst travellers. However, it’s always recommended to consult with a healthcare professional before adding supplements to your routine, especially when travelling.
Digital Aids
Alongside tangible sleep aids, many seasoned travellers also utilise various digital sleep aids available. These include calming apps (like the aforementioned white noise apps), providing sleep-inducing soundtracks, or meditative stories that can help lull you to sleep. Some find reading an e-book or listening to a calming podcast helpful as well. Remember to download these onto your device for offline use, just in case you are unable to access WiFi.
Travel Comforts
Last but not least, packing small personal items that make you feel secure and at home can do wonders for your sleep while abroad. It could be a travel candle with a soothing aroma, a special photograph, or even your favourite snack.
Having the right items on hand can turn a restless night in an unfamiliar bed into a serene retreat. These may be small considerations, but seasoned travellers know that they can make a massive difference to your sleep quality while abroad. Now that you are equipped with the wisdom of seasoned travellers, happy packing, and safe travels!
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