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Six tips on how to sleep better while traveling

To keep sleep issues from interfering with your travel plans, we have packed together these six tips for better sleep during your journey.

Let's face it – this is something special about seeing new cities and exploring beautiful places. It is no surprise many individuals look forward to travelling, whether it is a business journey, vacation or visiting your friends and family. 

While travelling to novel places should be a rewarding and enjoyable experience, your trip can sometimes wreak havoc on sleep quality. To keep sleep issues from interfering with your travel plans, we have packed together these six tips for better sleep during your journey.

Book Your Room Wisely
While you cannot always guarantee that your hotel room will be quiet and cool, there are ways to be on the safe side. When booking a room, try to avoid the lower floors, hallways near vending machines or the elevator. 

Booking your room carefully and avoiding these areas will reduce your chances of not being able to fall asleep at night due to outside noise.

Pack Sleeping Essentials
In case you have room in your suitcase, consider bringing a few things from home that you think might make you more comfortable in the hotel so you can finally drift off to sleep.

Sleeping essentials can range from medical equipment to accessories from home. Try to keep these items in your backpack or personal bag with you so that you can easily find them and use them at any given time. Here are some useful things to take with you:

Earplugs. From the plane and the hotel to lying on the beach or by the pool – you never know what level of noise to expect while travelling. This is where earplugs come in to help you block out noise and make it easier to relax and fall asleep. If you forgot your earplugs, turning on some soothing music with the help of a good pair of noise-cancelling headphones can also be helpful.

Sleep mask. Whether you are travelling in bright conditions or the overhead light bothers you when you are trying to sleep, an eye mask is a comfortable way to help block out unwanted light. Make sure to look for one that is lightweight, adjustable without using irritating Velcro and thoroughly blocks out all light. 

A few comfort items. Bring a familiar pillow, blanket, your favourite scented candle or other sleeping accessories to make you feel more comfortable and help you feel a little more at home while travelling.

Medical equipment. For those who suffer from sleep disorders that require medication use or are subjected to sleep apnea, packing your CPAP equipment and prescription sleeping pills may be necessary. However, as medical equipment usually does not count towards your baggage allowance, you might need medical documentation if you plan to use it on board.

Engage In Soothing Activity
It is true that it is much more difficult to get to sleep if you are anxious, worried or upset. This is especially true on vacation, when you are still adrenalised from your day or if you are travelling with children.

To fall asleep quickly and more easily, you need to have a relaxed mind. Consider calming yourself down by doing a soothing action before bed. This can include things like stretching, deep breathing exercises, meditation or listening to classical music/calming sounds.

Don't Forget About Your Destress Routine
Whether the purpose of your journey is pleasure or business, it is likely that you have a pretty packed itinerary. Even though it might be tempting to stay out as much as possible to make the most of your time away from home, don't forget to give yourself enough time for your usual de-stress routine before bed. 

If you prefer to write in your journal before bed, read a book for half an hour or take a long soak in a bathtub with a cup of herbal tea, try to keep these habits while you are travelling. Your body is probably used to your daily routine, so changing that ritual can make it difficult for you to fall asleep during your trip.

Consider Trying Out CBD Products
No matter if you decide to purchase delicious CBD gummies UK, fast-acting CBD vape juice, traditional CBD capsules or any other products infused with CBD oil, this supplement might be a beneficial natural aid for your sleep issues. 

CBD (the abbreviation for cannabidiol) is a chemical compound that is believed to interact with various receptors located all over the body as part of the regulatory endocannabinoid system. Support of this system means that the intake of CBD for sleep can help to address pain, anxiety and stress – all of which tend to prevent us from getting restful sleep. 

However, it is highly advised to do thorough research on the law regulations regarding the use of CBD enriched products at your destination before packing them in your luggage.

Pamper Yourself
Whether you had to deal with a delayed flight or lost luggage, travelling can take a lot from you. As a result, that stress can make it difficult for you to enjoy a pleasant night's sleep. 

Release that tension by taking some time to pamper yourself. Depending on the options you have at or near your hotel, make sure to schedule a massage session or indulge in a spa treatment to help you relax and catch some zzz's.

Even if it is a business trip, setting aside the time for yourself will help to make the most of your travelling and likely increase your productivity when it is time for work-related meetings.

News Editor - TravelDailyNews Media Network | + Posts

Tatiana is the news coordinator for TravelDailyNews Media Network (, and Her role includes monitoring the hundreds of news sources of TravelDailyNews Media Network and skimming the most important according to our strategy.

She holds a Bachelor's degree in Communication & Mass Media from Panteion University of Political & Social Studies of Athens and she has been editor and editor-in-chief in various economic magazines and newspapers.