Alright, so there’s something incredibly unfair about finally getting to escape your usual routine, checking into a dreamy Airbnb or overpriced hotel, and then spending the entire night tossing around like a rotisserie chicken. You’re tired, the bed should be comfortable, and yet your brain has decided now’s the time to relive every awkward moment since seventh grade. Maybe you know the type of sleeper you are, but yet, you still just can’t sleep comfortably? Yeah, that happens.
So, it’s not just a bad night, it’s a travel rite of passage. But that doesn’t mean it has to be this hard. If sleep tends to abandon you the second your head hits a foreign pillow, well, here’s what to keep in mind.
Your Brain Loves Familiarity
Yep, it all starts right there. So, trying to sleep in a brand-new place, no matter how luxurious, is like trying to nap in a dentist’s office. Your surroundings are different, your body’s confused, and somehow the pillow feels like it’s full of packing peanuts. But your brain craves comfort. Not fluffy robe comfort, familiar routine comfort.
Now, it could be something as simple as brushing your teeth in the same order or putting on the same sleep playlist you use at home. That ratty sleep shirt with holes? Pack it. You could even spritz your travel pillow with the lavender spray you always use. But really, these tiny habits signal your brain that it’s safe to shut down, even if you’re in a hotel room with questionable lighting and suspiciously thin walls.
Embrace the Wind-Down
So, most people wait to feel exhausted before going to bed. But when you’re somewhere new, that sleepiness doesn’t always show up on time. Actually, when you travel, it definitely doesn’t show up like it does during your regular routine. And that’s when your brain pulls out all the hits, from that email you forgot to send to that thing you said in 2013.
Ideally, you should try and start winding down earlier. It’s best to just dim the lights, ditch the screen time, read something boring, or stretch like you’re starring in a slow-motion yoga montage. You could even look into some sleep gummies to help you relax while you work on your night-time routine, usually, that can be enough to make you feel relaxed.
Cut the Caffeine a Bit Earlier than Usual
If you really think about it, vacation coffee hits different. Especially when you’ve had three hours of sleep and there’s an espresso machine with shiny buttons and zero instructions in your Airbnb kitchen. But here’s the catch (when isn’t there?), Well, your body doesn’t forget caffeine just because you’re on holiday. That third latte at 4 pm? It’s why you’re still staring at the ceiling at midnight.
Well, no, you don’t have to ditch the caffeine altogether, just rein it in after lunchtime if you know it tends to mess with your wind-down routine. Your future well-rested self will thank you. Probably with more energy to actually enjoy your trip.
Of course, you should make sure that you’re cutting down on any other stimulants too. Lack of sleep is one of the key signs of stimulant abuse. Don’t ruin your travels by overdoing these substances.
