7 Tips for Restful Sleep on the Go This Holiday Season
The holiday season is a time of joy, togetherness, and sometimes a bit of chaos—especially if travel is part of your plans. While reconnecting with loved ones and enjoying festive activities can be wonderful, travel often brings challenges to your sleep routine. Whether you’re crossing multiple time zones or just spending a few nights away from home, maintaining healthy sleep habits can help you stay energized and enjoy the holiday season to its fullest.
In this comprehensive guide, we’ll explore practical tips to help you sleep better while traveling during the holidays. From preparing the perfect travel sleep kit to optimizing your environment on the go, here’s everything you need to know for restful nights and bright mornings.
Why Holiday Travel Disrupts Sleep
Before diving into solutions, it’s important to understand why holiday travel can wreak havoc on your sleep. Here are some common culprits:
Changes in Routine: The holidays often come with irregular schedules, late-night gatherings, and early-morning departures.
Unfamiliar Sleep Environments: Whether staying in a hotel or at a relative’s house, new surroundings can disrupt your ability to fall asleep.
Time Zone Shifts: Traveling across time zones can throw off your body’s natural circadian rhythm.
Increased Stress and Excitement: While the holidays are joyous, they can also be stressful—planning trips, buying gifts, and juggling commitments may increase cortisol levels, making it harder to relax.
Dietary Changes: Festive meals and holiday treats often involve richer foods, caffeine, and alcohol, which can interfere with sleep quality.
Understanding these challenges is the first step toward addressing them. Now, let’s dive into actionable tips to ensure your sleep doesn’t take a backseat this holiday season.
1. Prepare Your Sleep Kit
A well-thought-out sleep kit can make all the difference when you’re away from home. Here are some essentials to include:
Travel Pillow: Choose a pillow that supports your neck and prevents stiffness during long journeys. Inflatable or memory foam options are great for portability.
Eye Mask: Blocking out light helps your brain produce melatonin, the hormone responsible for sleep. Opt for a comfortable, adjustable mask.
Earplugs or Noise-Canceling Headphones: These can help you block out ambient noise, whether it’s the hum of a plane or a noisy house.
Travel Blanket: A compact, lightweight blanket can keep you cozy on planes or in chilly guest rooms.
Sleep Spray or Essential Oils: Lavender or chamomile sprays can create a calming sleep environment wherever you are.
Pro Tip: Keep your sleep kit in an easily accessible part of your luggage so you can grab it whenever needed.
2. Adjust to Time Zone Changes
Traveling across time zones can disrupt your internal clock, making it harder to fall asleep at your destination. Here’s how to minimize jet lag:
Start Shifting Early: A few days before your trip, gradually adjust your bedtime and wake-up time to match the time zone of your destination.
Use Sunlight Strategically: Exposure to natural light helps regulate your circadian rhythm. Spend time outdoors during daylight hours to help your body adjust.
Hydrate: Dehydration exacerbates the effects of jet lag. Drink plenty of water before, during, and after your flight.
Melatonin Supplements: These can help reset your internal clock if used correctly. Consult a healthcare provider for guidance.
If you’re traveling west, stay awake longer on your first day at the destination. If traveling east, try to sleep earlier than usual. Adjusting quickly can help you make the most of your trip.
3. Stick to a Bedtime Routine
A consistent bedtime routine signals to your body that it’s time to wind down, even in an unfamiliar environment. While it may be tempting to skip your usual habits during the holidays, sticking to them can improve your sleep quality.
Here are some ideas for a portable bedtime routine:
Read a Book: Bring a paperback or e-reader to replace screen time before bed.
Relaxation Exercises: Practice deep breathing, meditation, or gentle stretches to relax your muscles and calm your mind.
Skincare or Hygiene Routine: Washing your face, brushing your teeth, or applying moisturizer can signal to your brain that it’s time to sleep.
If your routine involves a warm beverage like chamomile tea, pack some tea bags and a travel mug to enjoy a calming drink before bed.
4. Optimize Your Sleep Space
Creating a comfortable sleep environment while traveling can help you sleep more soundly. Here are some tips:
Control Light: Bring blackout curtains or use towels to cover windows. Eye masks are another effective tool for blocking light.
Regulate Temperature: Most people sleep best in a cool room (around 68°F or 20°C). Pack layers or a portable fan to control your comfort.
Minimize Noise: Use earplugs, noise-canceling headphones, or a white noise app to drown out unfamiliar sounds.
Make the Bed Comfortable: If you’re staying with family, don’t hesitate to ask for extra pillows or blankets to make the bed feel more like your own.
Small adjustments can transform any space into a more restful haven.
5. Rest Smart on Planes, Trains, or Buses
Long journeys can leave you feeling drained, but there are ways to rest effectively while in transit:
Choose the Right Seat: A window seat allows you to lean against the side and avoid disruptions from fellow passengers.
Dress Comfortably: Wear loose clothing and layers to stay comfortable throughout the trip.
Use Your Sleep Kit: Pull out your travel pillow, blanket, eye mask, and earplugs to create a mini sleep sanctuary on the go.
Stay Hydrated and Snack Wisely: Drink water and pack healthy snacks to avoid the fatigue caused by dehydration or sugar crashes.
If possible, plan your travel schedule to align with your usual sleep patterns. For example, booking an overnight flight may help you stick to your regular bedtime.
6. Navigate Family Gatherings with Balance
Family gatherings often extend late into the night, making it hard to stick to your sleep schedule. While it’s important to enjoy these moments, balance is key:
Set Boundaries: Politely excuse yourself if you need to wind down early.
Plan for Naps: If you know a late night is unavoidable, schedule a short nap earlier in the day.
Limit Stimulants: Avoid caffeine or heavy meals late in the evening to prevent disruptions to your sleep.
Communicating your sleep needs to loved ones can help ensure you’re not sacrificing rest for social obligations.
7. Don’t Stress Over Missed Sleep
Even with the best planning, travel can sometimes disrupt your sleep. The key is to avoid stressing about it. Stressing over missed sleep can actually make it harder to fall asleep the next night.
Instead, focus on recovery:
Take Short Naps: A quick 20–30 minute nap can help you recharge without interfering with nighttime sleep.
Get Back on Schedule: As soon as possible, return to your usual sleep routine to restore your rhythm.
Remember, sleep is a flexible system. Missing a few hours here and there won’t derail your overall health if you make adjustments.
Tried All That?
Here are some additional ways to help signal to your body that it’s time to wind down:
Try Warm Milk or Herbal Tea: A cup of warm milk or chamomile tea can help relax your body before bed.
Create a Calming Playlist: Soothing music or nature sounds can help you drift off more easily.
Enjoy Light Physical Activity: A brisk walk after dinner can aid digestion and promote relaxation.
Physical Therapy: When you get back home to Arlington, VA, give us at a call at Thrive with Dr. C for some personalized and quality physical therapy to help you recover from the stresses and strains of the holiday season!
Final Thoughts
Holiday travel doesn’t have to mean sacrificing sleep. With a little preparation and some mindfulness, you can maintain healthy sleep habits while enjoying all the season has to offer. By packing the right tools, sticking to familiar routines, and creating a comfortable sleep environment, you’ll wake up ready to embrace the holiday spirit.
Safe travels, sweet dreams, and happy holidays!