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

Sleeping well on the road? It's not that easy! Especially on vacation or on business trips, good sleep is essential for staying fit and making the most of your travel time. Learn here what you can do to sleep better while traveling and how to start your day full of energy despite time differences, both 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 daylight and keep moving
4. Natural support: Food supplement with melatonin
5. Conclusion

1. Sleep while traveling

Whether for business, with family, partner or best friends – we all embark on long journeys from time to time. Whether traveling by car, train, or plane, or even at our destination itself, sleep is often neglected, even though it's important not only for our performance but also for our health. Especially in unfamiliar situations such as traveling, perhaps even across different time zones, our sleep, our sensitive sleep-wake rhythm, and our physical sensations are strongly influenced. Especially when traveling with a time difference, the body's 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 while traveling and make it difficult for us to fall asleep, wake us up repeatedly, and 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 forgo valuable hours of sleep. Overtiredness & lack of sleep Not only do they negatively impact physical well-being and memory, but they also impair the ability to process information and promote mood swings, emotional instability, and attention deficits. All things that are undesirable, whether on a business trip or a vacation.

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

3. Sleep tips: Sleep better while traveling

#1 Create the ideal sleeping environment

Peace, relaxation and a cozy Sleeping environment are important prerequisites for restful sleep. Especially when traveling and sleeping in "unfamiliar beds," our sleeping environment and its smells, sounds, and room climate quickly seem unfamiliar and unfamiliar.

On the way
Depending on the length and time of the trip, it's sometimes unavoidable to fall asleep while traveling in a car, train, or plane. Loud noises, such as engine noise or fellow passengers, can disrupt sleep. It's best to use earplugs or headphones to block out the noise and get more peace and quiet. A cramped airplane or car seat can also hinder restful sleep because you simply can't find a comfortable sleeping position.With a travel pillow You can create some comfort even in unfamiliar lying or sitting positions and especially prevent headaches and neck pain. A sleep mask can also be a good idea if too bright or too much light keeps us from sleeping while on the go. 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 restful sleep under the circumstances, even when traveling.

At the destination

Numerous factors can also affect our sleep at our destination. Therefore, the choice of accommodation is important, as you should be able to create a comfort zone here too to make your sleeping environment as pleasant as possible. Bringing your own pillow with you when traveling can help you maintain familiar sleeping habits and increase the comfort of your hotel bed. It is also advisable to choose a hotel in a quiet environment. This ensures that the hustle and bustle of the night no longer haunts you and that 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 a cool temperature (16°C – 18°C). A pleasant sleeping environment promotes restful sleep, and nothing stands in the way of a refreshed start to your vacation day!

#2 Maintain sleep habits

A meaningful sleep routine Supports your sleep! To sleep well even in a new place, you should try to deviate from your routine as little as possible. Stick to your usual sleep and wake times, sleep for roughly the same amount of time as usual, and eat your first and last meals of the day at the usual times. Especially when traveling across time zones, too many sleep breaks and naps 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 traveling, our eating habits change. We tend to eat more than usual and deviate from our usual diet. But even here, try to change as little as possible and stick to your routine. Also, make sure to eat easily digestible foods that are rich in protein and carbohydrates, if possible, so as not to place additional strain on the body while still providing it with sufficient energy.

Especially when traveling, many people find it difficult to drink enough. Especially in strong drafts or the dry air on airplanes, it's even more important to provide the body with sufficient fluids and prevent dehydration. Drink at least 2 liters of water a day to keep you fit and your metabolism active. Due to its stimulating effect, you should also caffeinated Avoid foods and alcoholic beverages, as these can disrupt sleep and make it difficult to fall asleep. This will help your body prepare for the night as usual and help you fall asleep quickly.

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

#4 Soak up daylight and keep moving

Sunlight controls our body clock and regulates our daily sleep-wake cycle. Therefore, it's especially important to consume plenty of daylight when traveling.This helps the body adjust to unfamiliar conditions at the destination and can counteract jet lag when traveling across different time zones. Physical activity also has a positive effect on your internal rhythm, stimulates your circulation, and not only helps combat acute fatigue, but also has a positive effect on falling asleep in the evening. Exercise in daylight and 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 sleep process. Taking melatonin while traveling can help you fall asleep more quickly, so you're ready for the day in the morning. A dietary supplement with melatonin can also counteract the effects of Jet lag when traveling through different time zones and help the body to quickly adapt to the unfamiliar 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.

• Adapt your sleeping environment to your needs and habits as much as possible, even when traveling.

• 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 naturally support sleep and can reduce the sensation of jet lag.

Best wishes and see you soon!