Getting a full eight hours of sleep while traveling can be as precarious as making your connecting flight. And with new COVID regulations making travel even trickier, it’s never been a more stressful time to board a plane or take that family road trip.
Luckily, there are plenty of tips to teach you how to sleep well while traveling. Below, we share our advice for combatting jet lag, sleeping better in a hotel, and more.
How does travel impact your sleep?
While transformative, travel can also transform the way you sleep—and not in a good way. From jitters the night before a big flight to sleeping in an unfamiliar setting, there are dozens of factors that can affect how you sleep while traveling.
Here are a few of the myriad ways travel can lead to a lousy night’s rest.
Travel fatigue
The physical and mental stress of travel minutia can lead to travel fatigue. Some symptoms include headache, excessive tiredness, and, of course, trouble sleeping while traveling.
What brings about travel fatigue? You name it. Anxiety around fear of flying or losing your passport and everything in between is a leading cause of the inability to sleep while traveling.
Sitting upright on a long-haul flight or indulging in one too many drinks or cups of coffee is another major cause of travel fatigue.
Jet lag
We’ve all been plagued by jet lag. Your circadian rhythm gets out of whack when flying across time zones, disrupting your typical sleep pattern.
The more time zones you cross, the worse your jet lag is likely to be. When heading to Asia or Australia, fight the urge to sleep your way through lunch.
New sleep settings
Change is hard, especially when it comes to your bed. Research shows your brain loves familiar things, which, in turn, help you feel safe and relaxed. It’s no surprise then that new sleep settings can throw you off your sleep patterns.
Maybe the mattress is too hard and the pillow too soft. Perhaps the curtains aren’t blackouts like the ones you have at home. Either way, it takes time for your body and your sleep cycle to adapt to a new environment.
Changes to routine
When you travel—whether for work or pleasure—your everyday routine doesn’t apply. While you’re away from home, you tend to dine out more than usual, often eating more indulgent foods. And we don’t blame you if you replace your daily exercise routine with a nap by the pool.
No matter how pleasurable these experiences may be, though, they often mean you won’t sleep well while traveling.
How to sleep well while traveling
Now you know all the reasons why you can’t sleep while traveling—but don’t worry, there are plenty of ways to help you sleep while you’re on the road.
From essential oils to scheduled naps and plenty of sun, here’s the how-to on sleeping well while traveling.
Stick to your regular bedtime routine
There’s comfort in routine. After all, we are creatures of habit. So do your best to follow the same nightly routine you use at home, be it your regular skincare regime or reading a chapter or two before lights out.
Pack products to help you sleep
If you know you can’t sleep while traveling, come prepared. Make room in your suitcase for a white noise machine to help lull you to sleep and keep you asleep. If your flight requires an overnight, pack a comfy sleep mask and lavender essential oils to help increase the amount of deep sleep in your cycle.
Take naps
A short nap doesn’t just improve your mood but your alertness too. Whatever you do, though, don’t sleep for more than 30 minutes. Otherwise, you may have a hard time waking up and staying up.
Eat and drink wisely
Plane rides can lead to dehydration, so it’s essential to drink a lot of water before, during, and after a flight. It’s also best to avoid big, heavy meals before boarding, as well as caffeine. Although you’re on vacation, drinking can also worsen sleep.
Get some sunlight
Sun gives you vitamin D, and a healthy dose will help your body reset its clock to better adjust to your new environment. Just remember to wear sunscreen; a bad sunburn can make for a painful and restless night’s sleep.
Move your body
Exercise is essential for falling asleep and waking up rested. But you don’t have to do an intense HIIT class to move your body. Instead, go for a walk or a swim for 20 to 30 minutes to get a better night’s sleep while traveling.
Travel in style
If you’ve got a long-haul flight coming up or a lengthy train ride, traveling in style can help you sleep better. The ability to lie flat on a business class seat and grab several solid hours of sleep will make all the difference when you land.
We’ve got plenty more tips on how to sleep better on an airplane. So, no matter where you’re traveling, you’ll start off with a satisfying sleep.
This article originally appeared on Saatva.com and was syndicated by MediaFeed.org.
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50 slick deals & freebies for travelers
There’s the cost of the travel itself, plus meals, souvenirs and all those hidden expenses that pop up. The price tag amps up even more if you have any disruptions — unless you’re saved by travel insurance.
Whether you’re planning a road trip, flying somewhere new or setting sail on a cruise, your wallet will thank you for any savings you can find. Here are some deals and freebies you can take advantage of while you’re out exploring new places.
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This is one of the remaining free things you can get on a flight. Each airline has their own offerings, from granola bars and chips to nuts and pretzels. You may even be able to get one of each, if you ask nicely.
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DoubleTree hotels offer guests a free warm chocolate chip cookie at check-in.
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Traveling solo can be expensive — but traveling with a family is even more so (obviously). You can negate some of those expenses by making smart travel decisions, like staying at a Holiday Inn, where kids always eat free, or visiting restaurants like Denny’s, Chick-fil-A or Applebees, which all offer kids-eat-free days and hours.
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Although more hotels are starting to charge for this amenity, you can still find hotels with free breakfast.
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In addition to free packets or pods of Joe in your room, many hotels provide free coffee and tea in the lobby.
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Instead of just the cup, some flight attendants will give you the whole can if you ask.
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Instead of paying for a new water bottle at the airport, bring an empty reusable bottle and fill it at a fountain or filling station. Some cruise lines provide complimentary water bottles to guests. For example, frequent Carnival cruisers (VIFP status of Red or higher) get a one liter bottle delivered directly to their stateroom.
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Kimpton Hotels host a nightly happy hour where guests can enjoy a nice glass of local wine at the end of their day. Check to see if your hotel offers something like this.
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Want to get a (literal) taste of wherever you’re visiting? Check out a farmers market and try out the locally grown or made items. In fact, we have a guide on the must visit farmers market in each state. Sure, you’ll have to spend some money to buy any fresh produce or bread, but there could be free samples involved.
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Not sure which places are worth visiting at your destination? Confused by the public transportation? Ask your hotel concierge for free insider tips.
Want money tips? We have ’em in our weekly newsletter.
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Consider this a freebie and a travel hack: Furnished in case you need dry-cleaning on site, the oft-free laundry bags in many rooms are a perfect thing to use to repack dirty clothes.
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When you get in your hotel room, check the desk and you’re bound to find a hotel-branded pen. Now you can write a postcard to those who aren’t traveling with you. In fact…
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At that same desk, you may find a hotel-branded postcard. Now all you need is a stamp, but that part doesn’t come free.
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It won’t be your fancy, soft-bristle toothbrush with deep-cleaning action, but many hotels offer free toothbrushes if you forgot to pack your own.
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Think the sample size you get at your six-month dental visits.
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Leave your TSA-friendly bottles at home, as most hotels provide sample size versions of shampoo, conditioner, soap and sometimes even mouthwash. There may even be vanity kits or shower caps waiting for you in your room, too.
Buying miniature bottles for all your toiletries can get pricey — here are some travel-saving hacks to mitigate the cost.
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Hair dryers are standard equipment in hotel rooms and cruise cabins, so save yourself the luggage space and use the free one in your room.
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Most hotels won’t let you take the robe home without incurring a fee, but it’s free to use during your stay. Check with the front desk to see if the slippers are meant for you to keep.
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Unexpected downpour? Many hotels provide umbrellas for you to use in case this happens. Check the closet in your room or with the front desk to get one.
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Reading the morning paper over coffee is one of life’s simple pleasures, and at many hotels, you can have your pick of the day’s papers for free.
Prefer digital copies? They don’t have to be pricey. Check out this list of newspaper subscription deals.
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Skip the expensive airport bookstores and borrow a library book ahead of your trip to read on the flight or in your lounger. More of a Kindle reader? Most library cards can get you free ebook and audiobook downloads, too. Amazon Prime members also get a free digital book every month.
Want more perks from Amazon? Check out these 39 Amazon freebies, discounts and deals.
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Finish your books and need to download another? Free internet is an increasingly popular travel perk. Most airports let you log on free of charge as do many hotel chains, at least in the lobby. JetBlue, for example, offers free Wi-Fi to all passengers, while other carriers let their branded credit card holders skip the charge.
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Need to check in back home? You can make voice calls, even international ones, for free as long as you’re connected to Wi-Fi using apps like Skype or WhatsApp. As long as your phone is connected to the internet and you’re both using the same app, calls are free.
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Some airlines offer free headphones for longer flights, which can be a lifesaver if you forgot yours. This usually varies by airline and, often, which section of the plane you’re on.
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Most hotels now lend spare phone chargers to guests. You can’t take the device home, but you can avoid having to buy a new one to stay connected while away.
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At more exclusive properties, you may be able to borrow electronics like iPads and GoPros at no extra cost. Check your hotel’s list of amenities to see what’s available.
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Check community listings at your destination for any free outdoor movies at the park. Some airports, like Portland International Airport, show free movies for stranded passengers. Delta offers free in-flight flicks on newer planes, too.
This is a great perk while traveling, especially because a traditional theater experience doesn’t come cheap. Here’s why going to the movies is so expensive.
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You can get things like jewelry, candy or alcohol tax-free simply by visiting duty free shops at the airport or when you’re on international waters on a cruise.
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Take part in the fun activities onboard and you could win free stuff. On past cruises, I’ve scored everything from free, full-size bottles of champagne to ship-specific trophies, which make for a nice, free souvenir.
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This isn’t exactly a free item, but it is a savings. Check for hidden fees — think hotel, airline, cruise or resort fees — as these can make a significant difference in the total cost of your stay. Here’s what you need to know about resort fees and how to avoid them.
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Sure you can use a map on your phone, but what if you’re in a dead zone? Most hotels offer maps, and you can also find them at tourist boards. Plus, a lot of tourist-friendly maps note where the must-see destinations in town are. While we’re talking about things to do…
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There are plenty of public (ahem, free) beaches to check out at just about any vacation destination, even in landlocked states. Refer to this guide of the must visit beaches in every state for ideas.
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If your vacation coincides with one of the National Park Service’s four fee-free days each year, you can get into a participating national park gratis. In 2020, fee-free days include National Public Lands Day on Sept. 26 and Veterans Day on Nov. 11.
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Many famous museums, like the Guggenheim and Museum of Modern Art, often have free or pay what you wish days. Here are some museums that offer free admission.
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Same goes for zoos, like the Bronx Zoo, which has free general admission on Wednesdays.
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All that new food is delicious, but it can take a toll on your health. Getting in a workout doesn’t have to cost anything. If you plan accordingly, some hotels (like Kimpton) offer complimentary fitness classes for their guests. If yours doesn’t offer a class, most hotels and cruise ships offer free access to on-site or partnering gyms.
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Apps like Google’s Field Trip, Roadtrippers and Rick Steves Audio Europe all offer audio tours that you can download for free, so you can get insider tips and history without paying for an expensive tour.
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Sometimes it pays to not be a local. Stores, like the Macy’s in Herald Square in New York City, give discounts to anyone with an out of town driver’s license.
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You don’t have to spend money on an app or other tool to help you budget for an upcoming vacation — just download this free vacation budgeting spreadsheet and personalize it to fit your trip.
It never hurts to ask for an upgrade, whether it’s on a flight, a car rental, a cruise or at your hotel.
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You can earn these miles when you fly, but you could earn even more with a travel rewards credit card. These cards often multiply the points you earn per dollar spent on travel-related purchases, like flights, hotels and transportation. Before you know it, you’ll be ready to book your next vacation with miles alone.
Here are more tips for getting the most out of your rewards points.
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You’ve got a few options here — there are airlines, like Southwest, that don’t charge for bags. If you frequent a different airline, aiming for elite status can come with perks like free checked bags, or you can get an airline-branded credit card. Often times, cardholders score free checked bags, which, if you fly on a regular basis, could be worth any annual fees that come with the card.
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Dozens of airports now make therapy dogs available to help passengers de-stress. Check your airport’s website for details.
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You may not need to shell out cash for insurance if you rent a car. Check the fine print that comes with your credit card to see if this is one of the free perks you get for being a cardholder.
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If you’re renting a car or driving to your destination, try to find a hotel that offers free parking. After all, who wants to blow their travel budget on a spot to leave their car?
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Not driving? You don’t necessarily have to pay for an Uber or Lyft. Many hotels — even ones that aren’t a hop, skip and a jump away — have shuttles to bring their guests to and from the airport. Luxury hotels sometimes offer a comped car service.
Not staying at a hotel with a shuttle service? Here are six ways you could save on your ride-share service.
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There are a lot of free public transportation options in bigger cities, especially when you travel abroad. Check online before you head to your destination (or ask the concierge when you’re there) to see if you can hop aboard a bus, light rail or other public transit at no cost.
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Rather get some exercise while you’re out exploring? Many hotels and resorts have their own bike-sharing programs so guests can take in local sites and scenery. Ask at check-in if you have access to free rent-a-wheels.
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Look for travel deals related to the season or upcoming holidays. Check out these 50 free things you can get this spring.
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Stay with a friend or relative to save some travel costs. Don’t know anyone where you’re going? Consider house or pet sitting in exchange for a place to stay.
This article originally appeared on Policygenius and was syndicated by MediaFeed.org.
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