As the year winds down, the desire for a good night’s sleep becomes a common wish, especially during family visits or holiday getaways. While not every trip promises tranquility, several strategies can enhance your rest while traveling. From pre-departure apps to pillow mists and thermoregulation, experts suggest that sometimes, simplicity is key.
Understanding the First Night Effect
Travel-related sleep issues often start even before leaving home. The frenzy of last-minute packing, completing work tasks, and early departures can leave you sleep-deprived, according to Dr. Sutapa Mukherjee, a respiratory and sleep physician at Flinders University in Adelaide. The stress of reaching your destination can further disrupt your sleep routine.
Dr. Moira Junge, a health psychologist and CEO of the Sleep Health Foundation, advises not to worry if you struggle to sleep on the first night.
“In sleep science, there is a well-known phenomenon called ‘the first night effect’. It’s really common – your senses are adjusting to different sounds and smells, the mattress pressure, and level of darkness … but you will adapt, quickly.”
Maintaining Sleep Rituals on the Road
Developing a bedtime routine is beneficial year-round and can be especially helpful when traveling. Dr. Mukherjee notes that while parents often establish sleep rituals for their children, adults frequently overlook their importance.
Sharlene Loo, an experienced Emirates cabin crew member, emphasizes the value of a consistent routine. Her pre-sleep ritual includes showering and skin care, followed by lying in an L-shape with her feet elevated for circulation. She also uses a lavender pillow mist and carries a book of quotes for a screen-free wind down.
“I don’t know if it’s a placebo, but it works for me,”
she shares.
Dr. Junge suggests bringing familiar items like a pillow or doona when driving, adding an extra layer of comfort. She also highlights the importance of waking up well, using the acronym RISE UP: Resisting the snooze button, Increasing physical activity, Showering, Exposing yourself to sunlight, playing Upbeat music, and Phoning a friend. These actions can help overcome sleep inertia.
Adapting to New Environments
Traveling across time zones or climates requires adjustment. Dr. Mukherjee stresses the importance of daylight for resetting the body clock.
“It takes a full day to adjust for every hour of time difference,”
she warns, suggesting apps like Timeshifter to help align your body clock with your destination.
Temperature also plays a critical role in sleep quality. The ideal ambient temperature is between 17 to 19°C. Mukherjee advises adapting your pre-sleep routine to the environment, such as taking a tepid shower in hot climates or a warm one in colder settings.
Blocking Out Distractions
As we age, sleep becomes more sensitive. Dr. Junge recommends carrying earplugs and an eye mask to minimize disturbances. Additionally, screens should be turned off at least an hour before bedtime. However, Mukherjee suggests that audio can aid sleep if used with a timer to prevent disruptions during natural sleep cycles.
Embracing Flexibility
Ultimately, the key to restful sleep while traveling is to relax and not overthink it. Dr. Junge advises against catastrophizing or clock-watching.
“The best sleepers are those who barely think about it,”
she notes, emphasizing that holidays should be a time for relaxation.
Instead of fixating on sleep optimization, enjoy your holiday indulgences. If you experience a restless night, take a nap and enjoy the day. After all, as Junge reminds us,
“Holidays are for relaxing.”
