Sleep and travel don’t always mix: Here are 7 tips to help you rest on the road

More than half of U.S. adults plan to take a summer vacation this year, surveys have found — but for many, the time off may not be as restful as they’d hoped.

Whether traveling for pleasure or business, it’s common for people to experience sleep struggles away from home, experts say. Yet there are some ways to improve your rest while on the road.

Why does travel interfere with sleep?

For most people, struggles with sleep on the first night of vacation are part of a natural survival mechanism, expert say.

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“Our brains enter ‘protector mode,’ especially when we’re traveling with family,” said Martin Seeley, CEO and sleep expert at Mattress Next Day in the U.K., in an email to Fox News Digital.

“In an unfamiliar place, our brains become instinctively more alert, increasing adrenaline to keep us awake and ready to defend ourselves or our loved ones.”

Dr. Chelsie Rohrscheib, a neuroscientist and sleep specialist at Wesper in New York, agreed that sleeping in a foreign environment places the brain on high alert, and often results in light sleep and poor sleep quality for the first couple of days.

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An unfamiliar environment can also throw off a person’s sleep cycle, she told Fox News Digital, as the bed and sleeping area may be much different than at home, which usually requires an adjustment period. 

“You have almost no control over the type of mattress, pillow and bedding you’ll have while traveling, and you may find it uncomfortable,” Rohrscheib said.

Experts shared seven tips to help improve sleep while traveling. (iStock)

If traveling to a different time zone, that can disrupt the circadian rhythm, which is the body’s 24-hour biological clock. 

“You may find it very difficult to adjust to your new sleep and wake time, which causes poor sleep for up to a week,” the doctor noted.

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All of these factors can add up to daytime sleepiness, cognitive impairment, low energy and moodiness, the expert warned.

Changes to diet and exercise routines, modified schedules, and stress and anxiety about trip logistics can also affect the ability to sleep, according to experts with the Sleep Foundation.

7 tips to get better sleep while traveling

“Luckily, there are ways to ‘trick’ your brain into reducing levels of adrenaline and feeling more relaxed,” Seeley said.

1. Bring familiar items from home

Seeley recommends taking something from your bedroom at home that your brain will associate with sleeping in a safe environment.

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“The pillowcase from your bed won’t take up any room in your suitcase, and it will smell like your laundry detergent — this makes it ideal for relaxing your brain and body,” he suggested.

Smells are very powerful when it comes to triggering memories, the expert noted.

“So if you’re surrounded by the same smells of your bed at home, your brain will more than likely start to feel more safe and relaxed.”

2. Mimic your home environment

Seeley recommends setting up your sleeping area to resemble your home environment as closely as possible. 

One expert recommends bringing your own pillow, as well as a sleep mask and earplugs, to help promote better rest. (iStock)

This might include bringing a small nightlight if you use one at home, adjusting the room’s temperature to your liking, and using a white noise machine to block unfamiliar sounds, he suggests. 

“These small adjustments can help make the new space feel more familiar, which will aid you in falling asleep quicker,” Seeley said.

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Rohrscheib also recommends bringing your own pillow, as well as a sleep mask and earplugs.

“You can’t be sure your accommodations will have sufficient blackout blinds or soundproofing,” she said.

3. Stay active during the day leading up to your first night

Seeley recommends spending time outside during the day to help regulate your body’s internal clock. 

“Whether it’s swimming, hiking or exploring local sights on foot, physical exertion can help promote better sleep at night,” he advised. 

If traveling to a different time zone, that can disrupt the circadian rhythm, which is the body’s 24-hour biological clock, experts say. (iStock)

“Also, natural sunlight exposure helps reinforce your circadian rhythm, making it easier for you to fall asleep at night.”

Once you arrive at your destination, it’s important to continue to get ample exposure to sunlight within the first hour of waking at your travel destination, Rohrscheib noted, as this will help reset your internal clock.

4. Stick to your usual bedtime routine

Maintaining your usual bedtime routine sends a signal to the brain that it’s time to wind down, according to Seeley. 

“Engage in the same pre-sleep activities you do at home, whether it’s reading a book, taking a warm shower or listening to calming music,” he advised. 

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“This consistency helps cue your brain to prepare for sleep.”

If traveling with children, Seeley recommends encouraging them to stick to regular routines as well — such as brushing their teeth, reading a bedtime story or cuddling with a favorite toy — to help them feel more secure and ready for bed.

If traveling with children, experts recommend encouraging them to stick to regular routines to help them feel more secure and ready for bed. (iStock)

“Anything that your brain associates with your normal bedtime environment will make it easier to fall asleep and stay asleep,” he said.

5. Stay active during the day leading up to your first night

Spend time outside during the day to help regulate your body’s internal clock, experts recommend. 

“Whether it’s swimming, hiking or exploring local sights on foot, physical exertion can help promote better sleep at night,” Seeley advised. 

“Also, natural sunlight exposure helps reinforce your circadian rhythm, making it easier for you to fall asleep at night.”

6. Adjust your schedule

If you are traveling out of your time zone, Rohrscheib recommends adjusting your sleep schedule in the days leading up to your departure to make the transition easier. 

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“You can also help reset your biological clock by taking a low dose of melatonin at the time you wish to sleep while traveling,” Rohrscheib suggested.  

Experts recommend avoiding the use of electronic devices at least an hour before bedtime. (iStock)

“Taking melatonin for a week before you leave can help you reset your biological clock faster.”

7. Limit screen time 

“Avoid using electronic devices such as smartphones, tablets or laptops at least an hour before bedtime,” Seeley said. 

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“The blue light emitted from screens can interfere with your body’s production of melatonin, the hormone that regulates our sleep.”

Rohrscheib also recommends avoiding bright lights — especially from electronic devices — the hour before you go to sleep at your destination.