How to Sleep Better on Vacation

The last thing you want on your vacation is trouble sleeping, but it’s all too common. Clinical psychologist and sleep researcher Dr. Mike Gradisar shares why we can find it hard to fall asleep on vacation, and what you can try to get a good night’s sleep.

Going away on vacation can bring lots of exciting new experiences, but many of us can find it difficult to fall asleep in a new place. There are a couple of reasons for this, the first is disruptive things in the environment, like loud noise or brightness. The second is being in the unfamiliar environment itself.

Create a Familiar Environment 

We’ve found that people learn to sleep because of all the different things in their bedrooms, from scents to pillows. Difficulty sleeping in a new place may not be because of noise or brightness, but because your brain has automatically learned to fall asleep on that pillow. 

While packing a pillow in your suitcase may not always be practical, there are some smaller ways you can bring the comforts of home with you on holiday. For example, bring your own pillowcase, any scents you’re used to, your pajamas or eye mask, or anything else you can easily bring to recreate some of your bedroom environment while you’re away.

Keep It Dark

Our bodies need darkness to sleep well, especially if you’re used to sleeping in a dark environment at home. Try dimming the lights a couple of hours or so before falling asleep, and keep the room as dark as possible overnight. Try using an eye mask if you don’t have black out curtains where you’re staying, especially if you’re in a place where the sun rises early.

Reduce Any Noise

New, unfamiliar noises can be disruptive. After a day exploring, you don’t want to struggle falling asleep, or wake up during the night. Try listening to a Sleep Aid sound from Sleep Cycle to help you drift off. My favourite is ‘The Lighthouse’ by Alexander Skarsgård. You can also try using earplugs to help control sound overnight and try to reduce any nighttime wake ups.

Control Temperature

A comfortable temperature is important to help you fall asleep. Make sure you choose accommodation with a fan or aircon if you’re staying in a warm climate, or try going to the pool to cool off in the evening to bring down your body temperature before trying to sleep. 

Stick to Your Bedtime Routine

The best thing you can do for your sleep is give your body predictability. Going to bed and waking up around the same time each day improves both your sleep and your overall health. So, stick to your sleep routine the best you can while you’re away. 

If you have a sleep routine before bed at home, like turning down the lights, listening to a podcast, or reading a book, you can try to continue this while you’re away to help your body drift off to sleep.