As a family we love to travel. Travelling is one of our little pleasures and we would to be able to spend time together away from the hustle and bustle at home. One thing I never used to look forward to was bed time while away. Getting a good night’s sleep on holiday or travelling away from home would often be a challenge for me. I suppose unfamiliar beds, new surroundings, and disrupted routines would affect how well I slept which then had an impact on my holiday.
Over the years, I’ve learned a few tried-and-tested tips that help me sleep better no matter where we go. Whether it's a Disney hotel, a glamping break, or even on a long-haul flight, I now manage to get a restful night’s sleep even when travelling.
Why Sleep Can Be Difficult When Travelling
I used to become frustrated when I couldn't sleep properly on holiday but I learnt it’s important to understand why sleep is often disrupted during travel. Here are some common reasons and once I understood them I was able to do something about it.
Unfamiliar Surroundings - Your brain naturally stays more alert in new places. I would find myself really tense before bed and could not settle.
Changes in Routine - Different bedtime hours, meal times, and activities can throw your body off balance.
Different Beds and Pillows - Not every mattress or pillow suits everyone’s comfort.
Temperature and Noise - Hotel rooms can sometimes be too hot, too cold, or too noisy.
Jet Lag - For long-haul travellers, time zone changes disrupt your circadian rhythm. We have suffered from this every time we go to Walt Disney World in Florida.
All of this can add up to tossing, turning, and waking up feeling tired and irritable when you should be feeling refreshed. That’s why I’ve created my own bedtime travel routine that helps me sleep well and it starts before I even pack my suitcase.
Stick to Your Sleep Routine as Much as Possible
One of the most helpful things I do is try to replicate my home bedtime routine when I’m away. Our brains and bodies thrive on routine, so keeping things consistent helps signal that it’s time to wind down. My little habits help my mind shift into sleep mode, no matter where I am in the world.
I Always Sleep on the Same Side of the Bed
It might sound silly, but I always sleep on the same side of the bed as I do at home. Even in hotel rooms, I’ll claim the same side it helps me feel grounded and gives my brain a sense of familiarity. It’s a simple trick, but I swear it makes a difference. When everything else around me is different, this gives me small feeling of normal.
Bring Familiar Scents
We all know scent has a powerful connection to memory and emotion, which is why I never travel without my lavender pillow spray. The familiar fragrance instantly makes any room feel more like home and helps my body and mind relax.
If you don’t already use a pillow spray, try one that’s designed for sleep with ingredients like lavender, chamomile, or eucalyptus. A few sprays on your pillow or duvet can help you wind down quicker, even in a strange bed.
Don’t Forget Your Supplements
At home, I take Magnesium and Vitamin D3 K2 in the evening as part of my wind down routine. Magnesium helps support muscle relaxation and reduces restlessness, while D3 K2 contributes to overall wellbeing and sticking to that routine when travelling is a must for me.
I bought myself a travel pill case so I don’t forget them. If you take any supplements that support your sleep or overall routine, be sure to bring them with you.
Wear Comfortable, Cooling Pyjamas
Temperature plays a huge role in how well you sleep. I always pack my cooling pyjamas from Cool Jams.They help regulate my body temperature and keep me from overheating during the night especially if I’m staying somewhere warm or can’t control the air conditioning.
If you're often too warm at night, avoid heavy or synthetic fabrics and opt for loose-fitting PJs that help your body breathe.
Avoid Heavy Dinners and Caffeine Too Late
When we’re on holiday, it’s tempting to eat late or enjoy a nightcap. But I avoid heavy meals and caffeine close to bedtime. Both can make it harder to fall and stay asleep. I have actually stopped caffeine drinks throughout the day to, which I feel so much better for.
If I fancy something before bed, I go for a light snack and a decaf tea.
Try Gentle Movement or Stretching
If I’ve been sitting or walking all day, I sometimes do a few gentle stretches before bed, especially on travel days. A few neck rolls, shoulder stretches, or even legs-up-the-wall pose can help release any built-up tension and prepare my body for rest.
Be Kind to Yourself
Finally, and perhaps most importantly, I’ve learned to be kind to myself. Sometimes sleep just won’t be perfect when you travel, and that’s okay. A change in environment can naturally disrupt your rest, but stressing about it only makes it worse.
Do what you can to relax and enjoy the experience. You can always make up for it with a slower morning or an afternoon nap if needed.
Take a Book - Not a Screen
Screens before bed are a big no for me. I know sometimes it's easy to pick up your phone and scroll through instagram or TikTok but the blue light from phones, tablets, and TVs can delay melatonin production, making it harder to fall asleep. That’s why I always travel with a book, even if I only manage a few pages a night. It keeps me in my usual routine and helps my mind relax naturally.
If you’re a Kindle reader, consider turning on the warm light feature or using a blue light filter to reduce eye strain.
My Thoughts
Whether you're travelling as a family, on a solo adventure, or just enjoying a weekend away, a good night's sleep is key to making the most of your trip. By keeping parts of your bedtime routine the same, bringing familiar comforts, and setting up a sleep-friendly space, you can enjoy better rest even when you’re miles from home.
I hope these tips help you have a perfect nights sleep, wake up refreshed and ready to explore, just like they do for me.
Do you have sleep tips for when you travel? I’d love to hear what helps you rest well on holiday so please feel free to share them in the comments or tag me on socials!
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